Mi-Strength

Warm Up

• Hip & lower body mobility 
• Ice breaker & announcements 

Dynamic Movements - “Cindy with a Twist”
4 rounds of: 
5 pull ups
10 push ups
15 air squats
50 Single Unders 

Strength 1
EMOM X12 
A. MAX QUALITY SQUATS until 40 second mark-this is not a light weight!
(Take max weight and use 60-70% of 1 rep max, If you lose form, simply stand with barbell on your back)
B. Hollow Hold till 40 sec Mark 

​Strength 2
A1 - 4 x 8 BB Lateral Steps ups (if not comfforbtale doing step ups, do lateral lunges) 
A2 - 4 x 8 Seated L Sit DB Press
A3 - 4 x 8 Box Jump Overs 

Conditioning 
AMRAP6 -  but leave time to GROUP STRETCH 
MB Circuit
10 Lateral MB Wall Toss
8 Wall balls 
10 MB Cleans
8 MB Sit ups
10 MB Squat Toss to Self 
8 MB Slams

Group Stretch