Mi-Interval

Warm-Up
Band Mobility

Dynamic Flexibility
Pull-up / Squat / Push-up

Workout - 3 circuits

Circuit 1 
800m Intervals
rest 1/2 the time it takes to run 
x 2 rounds

​....no rest go into next circuit 

Circuit 2
AMRAP 10
10/10 - Walking Lunges
10 - MB Slams

Circuit 3 
50 Jump rope singles
40m Sled Push
30 Bar Hang Bicycles
20 TRX "Y" Rows
10 Mermaid Crunches
500m Row/ or 400m Run