Mi-Interval

Warm Up
Circle warm up- little longer than normal. 10 minute to get body moving and work out the soreness Dynamic-coach choice game- get them to know more about each other
Interval 1 
16 min AMRAP 4/4 steps ups (20-25 for ladies) 35-45 guys and 4 burpees 
REST 4 full minutes
Interval 2
200 single jump ropes—1 broad jump—175 single jump ropes——2 box jumps—150 single jump ropes—3 frog hops—125 single jump ropes—4 lateral lunges/side—100 single jump ropes—5 jump squats—125 single jump ropes—6 burpees—150 single jump ropes—7 jumping pull ups—175 single jump ropes—8 shoulder taps/arm—200 single jump ropes—9 wall balls 
Group Finisher
Tabata 20/10  - 8 rounds
-Mountain climbers and dolphin planks (on forearms into down dog)