Mi-Interval

Warm-Up
Mobility & Flexibility 

Activation - Partners
A - Partner Monster Band Series 
B - 20-10    Work/Rest
                1. Lateral Cone Hops & TRX Rows 
                2. 1/2 BOSU Burpee to Press  & Posture Sit-Ups
                3. Speed Ladder & Kipping Swings on Rack 
                      
Workout - AMRAP Work for 30 Minutes - Perform each group 2x then move on 
A. 30 Battle Ropes  and  10 Bicycle Abs x 2 
B. 10 Box Step-Ups  and  40 Jump Ropes x 2 
C. 30 DB Push Press  and 1 OH Med Ball Run Lap x 2 
D. 10 Total Rev Lunge to Bicep Curl  and  30 Mountain Climbers per leg x 2 
E. 1 Rope Climb  and  10 Med Ball Cleans  x 2