Mi-Interval

Warm-Up
Mobility & Dynamic Coaches Choice

Activation
3 rounds of: 
250m Row 
1 Bear Crawl to Crab Walk (10m)
10/10 - Med Ball Lateral Wall Toss 

Part 1 
12 minutes get as far as possible (always start back at top with each new new group): 

• 2 - Lunge across turf and back 
• 4 - DB  Thrusters
• 6 - DB Renegade Rows
• 8/8 - DB Hop Overs 
• 10 - DB Sprint Carry transfers (with DB then without, repeat) 

Part 2 
10 Minute EMOM of: 

• 10 - Banded Sprint Starts
• 10 - DB 2 Arm Snatches 

Part 3 
8 Minute Chipper - Goal is get to the end and perform Max Double or Single Unders 

• 40 TRX Rows
• 30 KB Swings
• 20 Push-Ups
• 5/5 Step Up Lunges 
• MAX Double or Single Unders 

Part 4 
If time - Group Core Work

​