Mi-Interval

Warm-Up
Mobility & Dynamic Movements

Workout 1 - 25 Minutes to Complete!
2 rounds of:
10/10 - DB Snatch
10/10 - Sit-Outs
20 - KB Swings
10/10 - KB Plank Push & Pull

3 Hill Runs

2 rounds of: 
15 - SDHP
15 - Sit-Ups
15 - KB Swings
15 - Superman Push-Ups

3 Hill Runs

2 rounds of:
5/5 - 1 Arm DB Thrusters
10 - KB Floor Wipers
5/5 - DB Lawn Mowers
10 - KB Squat transfers

3 Hill Runs

then... until time is finished....

10....1
Wall Ball
& 
Knee Grab Sit-Ups

Finisher - Partner Teams

• 1x each - P1 KB Front Rack Hold while P2 does 15 Cal Row
• 200m MB Run (1 carries out, 1 carries back) 
• 1x each - P1 Wall Sits while P2 Lunges 20m
• 200m MB Run (1 carries out, 1 carries back)

• P1 - 50 Knees to Chest P2 - Hangs and Hold
• Cones: Lunge 5m, Press 5x repeat this 8x (Together)