Mi-Interval

Tabata / Chipper
Warm-up
50 Singles
10  Over Unders (Good Mornings)
10  Down Dogs to Cobras
50  Singles
4/4  Lunge reach to sky
4/4  Sampson stretch
4/4  Lateral lunge and reach over
50  Singles
10  I's, Y's, T's
5  Bear Crawl to Push Up
10x10 Shoulder Circles
10x10 Straight Arm Plank w/ rotation (right and left)

Mobility
1 Minute Banded hip stretch
1 Minute Foam Roll Lats

Interval 1
Metcon (8 Rounds for reps)
Tabata Smash
Tabata - Row (Max Cals)
Rest 1 Minute
Tabata - Sit-Ups or Ab Dolly
Rest 1 Minute
Tabata - DB Thrusters
Rest 1 Minute
Tabata - Jump Rope
Rest 1 Minute
Tabata - DB Lateral Lunges
Rest 1 Minute
Tabata - Push Up w/ Sit outs
Rest 1 Minute

* Perform 8 rounds of 20 /10 = 4 min of each group then rest 1 min and rotate on to the next exercise. Start wherever you would like.

Interval 2
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 - Chipper
10 minute time cap:
Line Up at Rig...
1
1,2
1,2,3
1,2,3,4
1,2,3,4,5
1,2,3,4,5,6
1,2,3,4,5,6,7
1,2,3,4,5,6,7,8
repeat
.........................................

1-  Shuttle Sprint
2 - Burpees
3 - MB Squat Cleans
4 - MB OH Lunges
5 - Jumping Pull-Ups
6 - Down Dog Push Ups
7 -  MB Sit-Up
8 -  MB Rainbow Slams