Mi-Strength (Wed Night)

Warm-Up
Coaches Choice "dynamic group game" 

Strength 1
Pyramid Strength - Upper body 
6/8/10/12/15-go up in weight:) 

A1- Incline BB bench press
A2- Ability level push ups (make it harder by putting feet up on a small box, feet on TRX, hand stand push ups)

Strength 2
​10 min AMRAP
Keep your weights with you:)

• Choose 2 dumb bells and don’t put them down:) 

5/5 - windmills
20 walking lunges
Farmer Carry to fire hydrant
2 mi5 makers

Strength 3a
(split group up if it is large) 
10/9/8/7/6/5/4/3/2/1
Assault Bike Calories and Wall Balls 
As soon as you are done, start Strength 3b (and vise versa)

Strength 3b
200 meter run
100 jump rope
50 air squats
40 second V Sit Hold
30 jumping pull ups