Mi-Interval

Warm-Up
General Dynamic

Activation
Coaches Game 

Workout  A
EMOM x 24 

• BOSU Burpees then Hop Over - 10
• Inverted BB Rows - MMF
• OH Plate Lunges - 6/6
• Med Ball Sit-Up Wall Toss - 10
• Sit-Outs - 20
• Plate Push across Turf (Short way) - 6
• DB Deadlift Curl to Press -10
• Shuttle Sprint (Short way across turf, rig to blue line) - 4x

Workout B 
Complete each: No Specific Order
Row 1000m 
50 Air Squats 
50 KB Swings 
50 Push-Ups
Run 5 Laps (Sprint down Jog back)