Mi-Strength

Warm Up and Activation
General Dynamic &
Prep for Deadlifting
3 rounds of:
Good Mornings 10x
Pigeon 30 sec R&L
Side Plank Hip Lifts 10x10

Strength 1 - 15 min
A1 Work to a heavy 6 rep Deadlift
A2 DB Incline Bench Press 8x
rest 1 min between sets

Strength 2 - AMRAP 15
B1    10x10 - Seated on Floor with legs straight 1 arm cable machine rows 10x10 
B2    KB - Goblet Hold Step Up 6x6 
B3     10 - Slide pikes (Turf) 
B4     10 - Stability ball leg curls

Strength 3 - AMRAP 5
-goal is to keep moving back and forth
KB Curls 10 (1 KB hold and handle bell down)
Monster band tricep push downs 12-15