Mi-Interval

Warm-Up
General Dynamic & Mobility (feet calf ankle)

Activation
Coaches Game

​Part 1
3 rounds of:
Max Cal Row - 1 min
Max Med Ball Clean - 1 min
Max Sit-Outs - 1 min
Rest - 1 min

Part 2
Group A
7 min AMRAP (Turf)
10-8-6-4-2 reps
Med Ball Push-Ups
Lunge to other side
Med Ball Sit-Ups

Group B
7 min AMRAP (lane)
7 - 6 - 5 - 4 - 3 - 2 - 1 reps
DB Bent Over Row
DB Dead Lift
DB High Pull
DB Curl
DB Press
+ 1 Sprint after each round

Finisher
Partners - You Go I Go
3x - P1 Wall Sit
P2 Shuttle Run
3x - P1 Max Chin Up Hold or TRX Invered Row Hold
P2 Burpees