Mi-Interval

Warm-Up
Mobility & Dynamic Flexibility

Workout - "Super Circuit"  
45 seconds work - 15 rest x 2 (First round)
30 seconds work - no rest (Second round) 

Plate Transfer
Wall Balls

Plate Push
Plate Reverse Lunges (Off plate)

Band High Row to Straight arm row
Box Jumps

Bosu Sit to Stands
Bosu Lateral Overs Quick feet 

KB Swings
KB Lateral Hop Overs

Row or Bike
Ab Dolly

High Low chop Right
High low chop Left

Battle Ropes
Seated Battle Rope overs 

Stone Hold
Med ball Sit up Transfer

Wall Sit - Bicep Curls
TRX Tricep Extensions