MI-INTERVAL

Warm-Up: 
Stretch and Dynamic Flexibility (Light Green Band)

Activation: Partners
20/10 Tabata x 2
1. Hand Pulls
2. Hand Push
3. Hand Push across 1 arm (Right and Left)
4. 1 Arm Squat (Right and Left)

Workout: 2 Circuits - 30 second Intervals 15 second recovery x 3 
Circuit 1 

• BOSU Push-ups
• Assault Bike
• Step-Up 
• Plate Jacknifes
• BB Press (Empty) 

Circuit 2 

• BOSU Jacks  
• Cones Footwork Drills
• Box Dips
• Seated plate press 
• Bent Over Rows (empty bar) 

OUTSIDE - "50's" - 12 Minute Cap
Partners - Split reps between each person

50 - Log Flips (Back and forth)

50 - Sledge Hammers (P1 Hits while P2 Runs 100m then switch, keep this up until reps are complete)

50 - Banded Squat Rows (P1 Works while P2 does 10 burpees then switch, keep this up until reps are complete)