Mi-Interval

Warm-Up
Mobility & General Dynamic

​Activation
Relays - coaches choice

​Workout
EMOM/Circuit Style 1 min goes , complete the task / 9 min total per group then 2 minute recovery & switch to next group.
​
Group A
Min1 - Goblet Step Ups - 8/8
Min2 - RFE Split Squat - 6/6
Min3 - Wall Balls - 12

​Group B
Min1 - 2-3x plate push across and back on turf (short way) + 5 plate Burpees
Min2 - 5 DB Curl Press + 5/5 DB renegades per arm
Min3 - Rev Lunge off Plate 5/5

Group C
Min1 - 12 Jumping Pull-Ups , keep hands on Bar stand on plate or box-WORK ON GOING UNBROKEN
Min2 - 2x Down & Back Across Turf (short way) DB Farmer Carry + 2 Sprints
Min3 - SB Tucks 10-15

​Finisher
Get as far as possible up the ladder in 5 min
5/6/7/8/9/10/11/12/13/14/15 .... TRX Rows & Knee Grab SitUps