Mi-Interval

Warm-Up
Personal Mobility & Small Group Dynamic Warm-Up

Workout A 
3 x 4 min AMRAPs  - Rest 2 min between each 
A1 - Core Series 

• 1st - 20 Sit-Outs 
• 2nd - 20 Plank & Reach to the front and side 
• 3rd - 20 Hollow Rocks

A2 - Farmer Carry Series 

• 1st - Overhead 
• 2nd - Front Rack
• 3rd - Farmer

A3 - Dumb Bell Combo Series

• 1st - 12 Deadlift / 10 Shoulder Press / 8x8 Renegade Rows x 2 rounds
• 2nd - 12 Rows / 10 Cleans / 8 Thrusters x 2 rounds
• 3rd - 12 Lunges / 10 Curl to Press / 8 Squats x 2 rounds

Workout B - 12 min AMRAP
B1 - Box Jumps - 5
B2 - RFE Split Squats - 5/5
B3 - Band Rows - 15
          Band Chest Press - 15
          Band Rotation - 5/5
B4 - Hanging Knee to Chest - 15
B5 - Jumping Jacks - 30 

Workout C - 16 minutes
​Part 1 - 4 minutes

• Row as far as possible

Rest 2 minutes

Part 2 - 4 minutes

• As many wall ball shots as possible

Rest 2 minutes

Part - 4 minutes

• Get as far as possible 3/3,6/6,9/9,12/12……etc  Burpee pull ups and shoulder taps/side