Mi-Interval

Warm-Up: 
Mobility - feet & ankles & wrists
Lines - 2x each - Hurdles, Bosu's, Ladder, Boxes, Cones, Broad Jump  + 2 rds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
Activation: Core
2 x 30 second go's - Core (Plank, Frog,  Side PlankRight, Side plank Left) 
3 partner - 2 x 10 each - Band Rows, Band Squats, Band rotation 

Part 1  - Workout "Strength Circuit" 
3 x 45 sec each 
A. TRX or Ring Rows & Cone Hops 

B. SB DB Chest Press & Obstacles

Part 2 - Workout "Circuit" - 10 minute Pace Setters

A = Pace Setter Completes - 2 Plate Pushes & 5 Squat Hops on Plate 

• DB Sit-Up Press
• Burpee Pull Ups
• BOSU Squats
• MB Skaters

B = Pace Setter Completes - 1 Push-up Rope Pull

• TRX MTN Climbers
• Power Step-Ups Vaulting
• Band Skiers Pulls 
• BOSU V-sits leg lifts

C = Pace Setter Completes -  3 Plate Transfers

• MB Squat Toss
• TRX Alt. Chops
• BOSU Mermaids
• Band Chest Flys - Split Stance