Mi-Interval

Warm up-ankle, hip mobility
Dynamic-Movement fix before and after workouts (QUICK-long workout today)




AMRAP 1
7 minutes


5/5 pistol squats
5 Ring dips (can use bands)
weighted bear crawl (you can use sand bags or use DB as you crawl)
5 Calorie Row (HARD AND FAST)
5 DB lunge matrix (back, forward, lateral, curtsy)


REST 2 MINUTES
REPEAT AND CHANGE to 3 reps (7 minute AMRAP)


REST 2 minutes


REPAT AND do 5 reps ( 7 minute AMRAP)






(~26 minutes of work)




GYMNASTICS FINISHER (~8-10 minutes)


Work on movements ABILITY LEVEL


-Muscle ups
-Ring Holds
-Kipping
-Skin the cat/front lever