Mi-Interval

Warm-Up
Mobility & General Dynamic

Activation
Group Med Ball Game / musical chairs

Pace Workout 1
15 - EMOM

• 30 Sec Bike
• 4x Plate Push Down & Back (short way over turf)
• 50-75 Single Unders or 20-25 Double Unders

Pace Workout 2
3 rounds of:
10 hanging knee to chest or TTB
2x grapevine across to blue line and back
10 MB Cleans
4x grapevine across to blue line and back
10 sit - outs per side
6x grapevine across to blue line and back

Pace Workout 3
Each perform 2x
P1 - R. Side Plank hold
L. Side Plank hold

While P2 sets the time by sprinting, P1 is doing the side plank hold...

​P2 - 2 Sprints Down & Back while partner holds side plank position