Mi-Interval

Warm Up
General dynamic movements outside at tires

Part 1
60-40-20 second goes no rest
Group A
BB Push-Press
Bicycle Crunches
Box Jumps

Group B
SDHP
Cones Drill
Jump Rope

Group C
Jumping Pull-Ups
MB Sprint Transfers
KB Leg Lifts

Part 2
Tire Flip Relay Groups of 4
2 and 2 you go I go