Mi-Interval

Warm Up
2 rounds of: 
15 - SDHP (use KB or 2 db) 
15 - Knee grab Sit-Ups
15 - KB Swings
15 - Spiderman/spiderwoman Push-Ups

Mobility- Pick 2-3 moves to mobilize

Interval 1
"Bend it"
3 rounds of
5/5 KB or light DB pyramids
5/5 opposite arm opposite leg reach and try to grab behind you and stretch quads 
10/10 single arm thrusters 


REST 60 seconds…go right into 


Interval 2
200 m ROW
100 m WEIGHTED run
20 cal assault bike
100 m WEIGHTED run
50 burpees (yes, you read that right)
100 m weighted run
25 Wall balls
100 m run 

Rest 3 minutes and go right into 
1/2/3/4/5/6/7/6/5/4/3/2/1 of
plate push down and back short way=1 rep
STRICT push ups
and MB Crunches -toss up HIGH into the air and catch it 


GROUP STRETCH AT THE END