Mi-Interval

Warm-Up
2 min Frog Pose
Wall Stretches

Dynamic Activation - Running Drills & Core Warm-Up

Workout
TEMPO Work 1- Complete each group before moving on
600m Row

• take 1/2 time to rest

400m Run

• take 1/2 time to rest

3 Minute ASSAULT Bike 

• take 1/2 time to rest

then 2 minute break 

TEMPO Work 2 - 10 Minute AMRAP of: 
10/10 - Band Rotation 
5 Burpees
20 BOSU Overs
4 Burpees
Sled Push - Down & Back
3 Burpees
20 Knee Grab Sit-Ups
2 Burpees

TEAM WORK 3 - Objective is Finish
2 People
A) BB Carry Together 200M

B) Both Do Heavy Farmer Carry 100m

C) 50 Total Between: Knees to Chest,  other partner hangs and waits

D) 30 Lateral Partner hop over burpees