Mi-Interval

Warm-Up
General Dynamic & Mobility

Activation-longer 10 minutes general movements


Workout - 2017 is YOUR YEAR
TRUE INTERVAL DAY -Split up group and start different places



20/10 for 20 minutes (little under 20 minutes, 5 different movements)
TAKE A BREAK for 1 MIN after every 8 rounds




A) cone hops and inch worms
2:40 total work


8 rounds, rest 1 minute


B) HS/Parallet HOLD and Seated, feet out, overhead light db press
2:40 total work
8 rounds, rest 1 minute


C) Single leg jump rope AND Air Squats
2:40 total work
8 rounds, rest 1 minute


D) ROWER


E) Iso chin up hold AND bear crawl




Group Finisher
ALWAYS START BACK AT THE TOP
1) 1 lap run
2) 3 pull ups
3) 5 push ups
4) 7 wall balls
5) “sliders” just down the turf
6) Row/Bike 10 pulls
7) 10 Sit outs