Mi-Interval

Warm-Up
Mobility & Dynamic Flexibility (coaches choice)

Activation
20/10 x 3 each
• Bootbands & Negative Sit-Ups
• Jump Rope &
• Lateral Lunges & TRX chops

Workout Part 1
40/20 x 3
A1 - Bear Crawls
A2 - DB Thrusters
A3 - Mermaid Sit-Ups or Bicycles or leg Drops

Workout Part 2
Complete 3
1. 16-14-12-10-8 reps
Wall Balls & Med Ball Rolling Push- ups (1 hand on ball)

2. 5 - Sprint to Barn jog back

3. 3 rounds of: 5 - Man Makers & 12 Hollow Rocks

4. 500m Row Sprint + 25 box overs