Mi-Strength

Warm-Up
Mobility - Glutes and Hamstrings
Dynamic Flexibility 

Activation 
3 sets of:  10 Banded Good mornings
                       5/5 Plank and reach to ceiling (Alt arms) 
                       10/10 Lateral Lunges 
                        10/10 Lying Leg Drops (Focus on low back tight to floor) 

Strength - Upper / Lower   (20 Minutes your determine time based on the class) 
4 x 6 - BB DeadLifts (Turf) 
4 x 8/8 - DB Single Arm Shoulder Press (DB Rack) w/ blue pads
4 x 1-2 - Wall Walks (Black Wall) 
4 x 10x10 - Side Plank w/ Row (Rig) 

Strength - Partner
Group A - 3 sets
P1 - Wall Sits 
P2 - Lunges to Curl the length of the turf 

Group B - You Go, I Go 
3x Each Partner
P1 - DB Farmer Walk Down & Back 
P2 - Plank Hold