Mi-Strength (Wed)

Warm-Up
General Dynamic
Mobility - Pick 1 Stretch Ankle and Hip (Hold 1 minute each)

Activation
Tabata - 20/10 x 4
Empty Bar Squats Back Squats
&
Hollow Holds

Strength 1
8-8-6-6-4 reps
RFE Split + 5 Box Jumps

switch when done

Strength 2
4 Rounds of:
Heavy Sled Push Down Pull Back with TRX handles
+
Heavy 1 Arm Farmer Carry (Right Down Left Back)
(R1 - hand at side R2 - Hand in Front Rack R3 - Overhead R4 - hand at side again)

Strength Finisher
3 rounds of:
Wall Sit 1 Minute
1x DB Turf Lunge Full Length (Down and Back)