Mi-Strength

2Warm-Up
Mobility - Shoulders & Ankles
Dynamic Flexibility - Line Drills (Slow to Fast) 

Activation  - 6 minute cap 
10 - KB Swings (Keep it light) 
then...
5/5 - 4/4 - 3/3 - 2/2 - 1/1 reps
KB Lunges
&
5-4-3-2-1 reps
Strict Pull-Ups

Strength
Workout 1 - Every 3 Minutes x 4      (12 minutes)

• 6/6 reps  - BB Lunges (Rack) 
• 1x -KB Rope Pulls to Sprint rope back 
• 20 second - wall walk hold or 20 second HSPU hold

Workout 2 -  Every 3 Minutes x 4  (12 minutes) 

• 4/4 - DB or KB 1 arm Hang Clean to Press 
• 10  - Stability Ball Leg Curls 
• 50 Single Unders or 25 Double Unders

Workout 3 - Finisher! - EMOM 9 
​Minute 1 - 15 Hollow Rocks or 30 second L-Hang Hold
Minute 2 - 12 - 15 Wall Balls 
Minute 3 - 10 - Box Jumps (No Step-Ups tonight!)
repeat