Mi-Strength

Warm up-coach choice
Dynamic-Slow to fast general movements

10 plate burpees
10 Lateral lunges off plate
10 plate press
1 arm farmer carry with plate (down and back, switch arms)


Strength 1 EMOM X10 minutes
3-5 SQUATS
Something HEAVY BB, 2 KB, 2 DB



Strength 2

B1) Cossack Squat- light DB or KB
6-8/leg work on keeping heels down

B2) Weighted Plank hold 30 seconds

B3) Plank to push up 8-10

3-4 sets

Strength 3
C1) 3-5 Weighted pull ups

C2) ring dip hold or 5-8 STRICT dips

3-4 sets

Strength 3 “Work Hard, recovery harder”*** I want to somehow have this type of finisher every Monday
****(Leave enough time for all this)

2 min band split stretch agains wall
10/10 empty bar dead lifts
20 Cat/Cow
20/20 hip circles (o all 4’s)
10 push ups with scapula retraction
Jog 4 laps
1 min/leg pigeon pose
10/10 single leg drops with band underneath your low back:)