Mi-Interval

Warm up-longer than normal
Focus on whatever is sore




Dynamic-nice long dynamic


Activation
Pull up form
Kipping, butterfly, strict, jumping


Station 1
2000 calorie Row
10 TRX Rows
5 pull ups *ability level




Station 2
Box jumps x10
Box Dips X 8
Sit outs 6/side
180 squats X4
burpees X2:)


Repeat as long as it takes last person from station 1:)




Group Station 3
Fun shuttle relays:)


Stretch at the end as a group