Mi-Strength

Warm-Up
Mobility & Dynamic Warm-Up

​Activation
Core Tabata - Coaches Choice

Strength - Part 1
A1 - 10/8/8/6/6 reps
Front Squat

A2 - 10/8/8/6/6 reps
DB Chest Press

Strength - Part 2
B1 - 3 x 1-2 Strict Chin Up
B2 - 3 x 1 Shuttle Run
B3 - 3 x 30 sec wall plank hold

​Strength - Finisher (15 min)
3 min AMRAP:
10 - KB Swings
5 - KB Thrusters

rest 1 min

3 min Ladder
3/6/9/12/15....
TRX Rows & HR Push-Ups

rest 1 min

3 min AMRAP:
10 - Hollow Rocks
5/5 - BW Walking Lunges