Mi-Interval

Warm-Up
Mobility & Dynamic Movements

Workout 1 - 25 Minutes to Complete!
2 rounds of:
10/10 - DB 1 arm Push Press
10/10 - Sit-Outs
20 - KB Swings
10/10 - KB Plank Push & Pull

3 Laps

2 rounds of:
15 - SDHP
15 - Sit-Ups
15 - KB Swings
15 - Superman Push-Ups

3 Laps

2 rounds of:
5/5 - 1 Arm DB Thrusters
10 - Double leg drops lying
5/5 - DB Lateral lunges
10 - KB Squat transfers

3 Laps

then... until time is finished....

10....1
Wall Ball
&
Knee Grab Sit-Ups

Finisher - Partner Teams

• 1x each - P1 KB Front Rack Hold while P2 Rows 20 Calories ​
• MB Run 2 Laps (1 carries, 1 hold plank)
• 1x each - P1 Wall Sits while P2 Lunges 20m
• MB Run 2 Laps (1 carries, 1 hold plank)

• P1 - 50 Knees to Chest P2 - Hangs and Hold
• Turf Cones: Lunge 5m, Press 5x repeat this 8x (Together)