Mi-Interval

Warm Up
Stretch - Dynamic Flexibility 

Part 1
Mobility Drills & Core
(20 -10 Work Rest)
A1 - Toe Touch to Squat Drill
A2 - Push Up to Shoulder Mobility Drill

B1 - Band Anti Rotation - Right
B2 - Band Anti Rotation - Left

Part 2
Strength Training - 12 mins
C1 - Upper Body - DB Press or Pull One Arm Row (7-10)
C2 - Lower Body - Goblet Squat or Box Step Up (7-10)

Part 3
Energy System Training 
1.  
70-80% Effort for 8 mins.
D1 - Cardio 1 min
D2 - (15 KB Swing + 10 Push Ups) x 2 

Rest / Transition 3 minutes 

2.
 90-100% Effort for 3 Rounds of 15 second Go's (10 second transition)
E1 - Sprint in Place
E2 - Sit-Outs, Static Bear Crawl or SuperMans
E3 - Push Press

Cool-Down
Flexibility & Foam Roll
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