Mi-Strength

Warm-Up
Mobility & General Dynamic 

Activation - "Prep-Circuit"
30 second go's x 2
a. Jump Rope
b. Pad Hold - 90 degree knee (r)
c. Pad Hold - 90 degree knee (l)
d. Banded/Rig - Pull through Good Mornings
e. TRX Lateral Squats
f. Green Band Press

Strength Circuit 1 - "The Ground Hog"
Perform each group 2x then move, repeat for - 30 minutes 
A1 - BB DeadLift - 8
A2 - Side Plank Reach Unders (R & L) - 5/5
B1 - DB Press Seated - High Low - 10/10 (One hand stays up while the other does the press)
B2 - SB Dead Bugs - 10/10
C1 - DB 2 arm Bentover Rows - 12 
C2 - MB Sit-Up w/ Rotation - 5/5

Finisher - 5 minutes  
KB Curls - 10
Monster Banded Press Downs - 15