Mi-Interval

Warm-Up
2 min Frog Pose
Wall Stretches

Dynamic Activation - Running Drills & Core Warm-Up

Workout
TEMPO Work 1- Complete each group before moving on
(Go in waves)
600m Row

• take 1/2 time to rest

400m Run

• take 1/2 time to rest

2 Minute ASSAULT Bike

• take 1/2 time to rest

TEMPO Work 2 - 10 Minute AMRAP of:
10/10 - Monster band Anti-Rotation press
5 Burpees w/mb
20 BOSU Squat hop overs
4 Burpees w/mb
Sled Push - Down & Back
3 Burpees w/mb
20 Knee Grab Sit-Ups
2 Burpees w/mb

TEAM WORK 3 - Objective is Finish
2 People
A) BB Carry Together 200M , if raining stay inside and lunge turf together w/ BB Down and Back 1x

B) Both Do Heavy Farmer Carry 100m

C) 50 Total Between: Knees to Chest, other partner hangs and waits

D) 30 Lateral Partner hop over burpees