Mi-Strength

Warm Up
Mobility 5 mins
Dynamic Movements 5 mins

Activation & Power
3 Rounds for Quality of:
A1- KB Complex of: 5 Goblet Squats & 10 Swings + 5 Kipping Pull Ups
A2- 10 Reverse DB Flys
​A3- Speed Ladder 4x

Workout
8 Rounds of:
4 - BB Dead Lift - (Heavy)
6- DB Bench Press - (Heavy)
4/4 - Single Arm KB/DB Clean & Press - (Heavy)

Finisher
​Add to each round
8,7,6,5,4,3,2,1, Single Ring Rows to Chest
and
4/4 - DB Thruster (per arm)

Cool-Down
Flexibility & Foam Roll