Mi-Strength

 Warm-Up
Mobility - Quads, Lats, T-Spine 
Dynamic Warm-Up - Coaches Choice

Activation 
3 rounds of 
10 x - Squat Patterning (toe touch, Squat, arm lift, stand) 
5/5 - Plank get-Ups
2x - Shuttle sprint 

Strength 
30 Minutes - A then B (Switch at the 15 min mark) 
A1 - BB Front Squat  10 - 8 - 8 - 6 - 6 
A2 - TRX Tempo Row - 8x (1 second pull-up, 3 second hold at top, 3 seconds to bottom) 
A3 - Core DB or KB - Wind Mill  - 5/5 

Switch or Flip Flop at 15 min mark

B1 - Cleans (BB, KB or Med Ball) 5x 
B2 - 1/2 Kneeling DB Press 6 / 6 
B3 - Core ( Alternate exercises each next round)
          A. Side plank and reach then bring elbow to knee - 10/10
          B. Knee Grab Sit-Ups - 20x 
          C. Lying Windshield Wipers - 10x10

Finisher - Partner Up
"Relays" - get as far as possbile 10 Min
P1 - Runs 2 Laps
While 
P2 - Does the Chipper
50 Wall Balls 
50 Jumping Pull-Ups (from a Plate or box) 
40 Wall Balls
50 Med ball Sit-Ups
30 Wall Balls
Partner picks up the reps and exercise where the other left off after every 2 laps