Mi-Interval

Warm-Up
Dynamic Flexibility coaches choice

​Activation
Tabata - 20/10 x 3 each group
Med ball Toe Taps & Med Ball Cleans
Med ball V-Ups & Jump Rope

Workout 1
15 EMOM
• Heavy Farmer Carry (barn door & back)
• 10 - 15 Cal Row
• 5 pull-ups + 20 MTN climbers

​Workout 2
3 rounds of:
10 Hanging Knee to Chest
2x Grapevines
10 Med Ball Cleans
4x Grapevines
10 Med Ball Push-up to Frog
6x Grapevines

​Finisher
AMRAP (based on time left)
50 single unders
10 Inverted Rows (Rings or TRX)
5 KB or BB or Med Ball - Cleans