Mi-Strength (Wed Night)

Warm Up
Mobility - Shoulders, Chest 
Dynamic-coach choice

Activation
STRENGTH TEST TODAY!

** Choose 2 of the following and perform. We will continue this all month to keep adding more time for members to test strength: 

• UNBROKEN single jump rope
• 2 Min air squat 
• Max Unbroken Push- ups (chest has to touch yoga block to count!)
• Max STRICT chin or pull ups
• 250 m Row test *4 rounds. Record each time for 4 rounds
• 2 minute knee grab sit ups
• Iso Chin up or pull up HOLD
• Unbroken ring dips
• CORE testing (can you do skin the cat, L sit, TTB)
- How Many or How Long?

WORKOUT
Split into 2 Groups switch after 7 min

Strength 1A
EMOM7 
4 Heavy DB Snatches then lunge to the Edge of the turf by the rig and lunge back to the blue line With DB (Coach's note: put these people on the blue line facing the squat rack with their DB to start ) 

Strength 1B
EMOM7 
Barbell Good mornings - 8 reps
(Coach's note: Put these people facing the flag with their BB) 


Strength 2
(Everyone Together)
Superset Circuit 
5 sets
5x BB Bench Press
5X5 Single Leg Dead Lift (DB, BB or KBs) 
15 Ab dolly roll outs 

Finisher = Mobilize as a group after