Mi-Strength (Wed Night)

Warm Up and Activation
General Dynamic & Prep for Deadlifting
3 rounds of:
Good Mornings 10x
Pigeon 30 sec R&L leg
Side Plank Hip Lifts 10x10

Strength 1 - 15 min
A1 - Work to a heavy 6 rep Deadlift
A2 - Plate Push-Up 6x
rest 1 min between sets

Strength 2 - AMRAP 15
B1 - 3 Rope Climb (Standing to lying leg straight stay strict) 
B2 - KB 1arm Front Rack Step Up, slow negative drop 6x6 
B3 - 10 - Slide Pikes 
B4 - 20 SB Bridge Hip Lifts  (Shoulders on SB) 

Strength 3 - AMRAP 4  "Pump it UP" - goal ...keep moving between both exercises
KB Curls 10     (1 KB hold with 2 hands at handle, bell down)
Monster band tricep push downs (on rig) 12-15

Cool Down 
Stretching