Mi-Interval

Warm-Up
General Dynamic

Activation
Tabata 20/10 x 8

• Med Ball Partner Tosses

Workout Group A
3 minutes on 2 minutes off x 4
30 KBS
15 Knees to Chest or TTB
Max Burpee Box Jumps or Burpee Plate Overs

2 Minutes Reset

Workout Group B
3 minutes on 2 minutes off x 4
14/10 Cal Row
15 Wall Balls
Max knee grab it-ups

Finisher - Partner Up
4-3-2-1-2-3-4 reps
Plate Push you go I go