Mi-Strength

Warm-Up
Mobility - Shoulders & Hips 

Activation 
Tabata - 20/10 x 8 
Shoulder Taps & Floor Bridges

Strength A 
12 Minutes 
A1 - DB Incline Bench Press 4 x 8
A2 - 2 Arm Cable Low Rows 4 x 10-12

Strength B 
12 minutes 
B1 - BB Step-Ups 4 x 6/6
B2 - SDHP 4 x 8 

Strength C - Finisher
C1 - Max Pull Ups or Chin-Ups
C2 - Heavy Sled Push 
C3 - Farmer Carry Series: 
          1st - Double Arm
          2nd - Single Arm (Right Down/Left Back)
          3rd - OH Carry (Right Down/Left Back)