Mi-Interval

Warm-Up
Mobility & General Dynamic

Activation
Booty Bands & Partner Med Ball Game

Pace Workout 1
16 min EMOM (switch each minute)

• 30 Sec Bike
• 3x Plate Push Down & Back (short way over turf)
• 50-75 Single Unders or 20-25 Double Unders
• 2x sprint to Barn Door

Pace Workout 2
3 rounds of:
10 hanging knee to chest
2x grapevine across to blue line & back
10 MB Cleans
3x grapevine
10 frog push-ups
4x grapevine

Pace Workout 3
"Grippy"
2000m Row - P1
Farmer Walk - P2
Plank Hold - P3
partner 1 rows as far as possible while partner 2 does 1 Farmer walk to 100m mark leaves KBs and runs back, Partner 3 hold the plank. Then P1 runs to get the KBs while P2 holds Plank and P3 Rotates to chip away at the Row. Goal get through the 2k row as fast as possible.