Mi-Interval

Warm-Up
Mobility & General Dynamic

Activation
Booty Bands & Partner Med Ball Game 

Pace Workout 1 
15 - EMOM

• 30 Sec Row or Bike
• Sled Push Down & Back
• 50-75 Single Unders or 20-25 Double Unders

Pace Workout 2
30 - DB Renegade Rows & Push Press
25 - Hollow Rocks 
30 - Box Overs
25 - Hollow Rocks
30 - KB Swings 
25 - Hollow Rocks 
** Walking Lunge 20m 

Pace Workout 3 
P1 - R. Side Plank
          L. Side Plank

​P2 - 2 Sprints Down & Back