Mi-Interval

Warm Up
KB lunge; use KB to help push knee forward
SQUAT patterning


Activation
40/20 - Tabata
A1) Single foot cone hops
A2) Landmines


Circuit 1
800 m run
200 m row
REST 2 minutes


400 m run
400 m row or Assault bike
50 Jump Ropes (UNBROKEN-everytime you trip up is 1 half burpee)


REST 2 minutes


Circuit 2
Hill SPRINTS OUTSIDE




Group outdoor finisher
Core/Circuits-really use 15 seconds ALL out effort moves