Mi-Interval

Warm-Up
Mobility - Calfs/Ankle 
General Dynamic & Ladder Drills / Running Prep

Activation
P1
10-8-6-4-2 reps
Goblet Tempo Squats  + 1 Shuttle Run (Relay Style in groups) 
P2
Seated Banded Pull-Downs (Until P1 is Done with a set) 

Interval 1 
 6 Rounds of: SPRINT! 2x to Barn and Back.....then Complete a group.....then rest 1 min

1. 2 sets of : 10 TRX Atomic Push-Ups  & 15 Sit-Ups  
   
2. 2 Sets of:  5/5 DB Renegade Rows & 15 Knees to Chest 
3. 2 Sets of:  10 Double Leg Drops & 15 DB Thrusters 
4. 2 Sets of:  10 DB Curl to Press & 15 Burpees 
5. 2 Sets of:  1 Full or 5 sit to stand Rope Climbs & 50 Single Jump Ropes 
6. 2 Sets of:  10 MB Slams & 30 Alt. Battle Ropes 

Interval 2
4 Sets of Max Strict Pull-Ups (free hang, banded or negative drop for 5 reps) 
+ 
20 Sec Max Effort on Bike 
1 minute break after each round