Mi-Interval

Warm-Up
Mobility - calf/ankle & quad/hip flexors

Activation
Bands w/ Partner​ (20m Down & Back then switch) 

• Shuffle 1x, Crossover 1x, High knees 1x, Sprint 1x 
  
• 3rounds each partner (1 holds 1 rows) 10x row, 10x squat to row, 10x High Pull

Interval 1 - w/ partner
2 rounds each 
P1 - 750m Row 
P2 - AMRAP of: 1 bear crawl down to 1 crab walk back, 50 Single Jump Rope (R&L), 15 sec knee to chest hold 

Interval 2 - w/ partner 12 minutes total
Every 2 minute on the minute then switch 
P1 - For 2 minutes climb the ladder 1-2-3-4-5 etc. 

• Run 1 Lap then 1 burpee, run 1 lap 2 burpee......

 P2 - Complex (Complete in 2 min) 

• 15 - KB Swings  
  
• 10/10 - KB Plank Push & Pull 
  
• 5 KB Cleans 

Switch after each 2 minute round! 3x rounds of each group

Interval 3 
2 minutes on 1 minutes rest x 4 - (12 minutes total)
​10 - Shuttle Runs (Rig to Blue Line) 
Max - Hollow Rocks 

• Record Hollow rocks each round