Mi-Strength

Warm Up
general flex
Dynamic/activation- 20:10 8 rounds jump rope
20:10 plank reach throughs


Strength 1 (Push/pull)
7 minutes AMRAP 6-12 reps-go heavier as circuit continues
A1) DB and SB bench press
A2) underhand grip back rows (can use db or bb)
3-5 PERFECT push ups


Strength 2 (Push/pull)
B1) 10-12Lowering hamstring drops (hook feet under db rig) SLOWLY Lower
B2) 10-12/leg Pistol progressions
Use the box to lower body down and stand all the way up
B3) 5 BOX JUMPS (fast and work on spring)
4-5 sets


Strength 3 (push/pull)
C1) 45 lbs plate STRICT sit ups (6-12)
C2) use same plate and do 6/leg back lunges (WITH ADDED WEIGHT in hands or behind back)
C3) Stir the pot (20-30/side)




Finisher (time dependent)
100 RUN
1 pull up
100 m RUN
2 pull ups
100 m RUN
3 pull ups