Mi-Interval

Warm-Up
General Mobility & Dynamic
Coaches Game

Activation
Tabata Core Circuit - 20/10 x 3
• Stork Stance Hold (right foot)
• Kneegrab Sit-up - roll over - Supermans - roll back repeat
• Stork Stance Hold (left foot)

​Workout 1 - 3 x 6 min Goes
• Run Lane
5-4-3-2-1 Mi5 Maker
1-2-3-4-5 Run Lap (stereo to barn door)

​• Turf
​ AMRAP
30 Battle Ropes
15 Sit-ups
7 Wall Balls

• Rig
EMOM 7
10 KB Swings or 5 KB Cleans
4 Box Jumps

Workout 2 - Sprint Relays (Groups of 3 or 4)
• round 1 (4x each partner) - MB Shuttle bring D & B
• round 2 (3x each partner) - 5/4/3 - MB Slams
• round 3 (2x each partner) - Bear crawl to Sprint back
• round 4 (1x each partner) - Sprint to 5 Burpees

​+ break 1 minute between rounds to explain next round