Mi-Interval

Warm-Up
General Dynamic / Coaches Choice

Part 1 - 45/15 x 2 each station
A. Battle Ropes & Cone Drills
B. MB Shoulder to Shoulder Press & shuffles across turf
C. Med Ball Lateral Lunges & Slide Marches

Part 2
200m Run
2 rounds:
10 Ab Dolly Rollouts
10x10 Bicycles Crunch

200m Run
2 rounds:
10 Supermans
10 Hollow Rock + 5 Knees to Chest

200m Run
2 rounds:
10 Knees to Chest or TTB
​10x10 MB 1/2 Kneeling Lift and Chop

200m Run
2 rounds:
30 second Side plank Hold (r&L)
20x20 Flutter Kicks