Mi-Bootcamp Mix

Warm-Up: 
Mobility & Dynamic Movements

Activation: 
3,2,1 - Run Laps
then...
5 -Bear Crawl Push-up w/ Knee to elbow at bottom
5x5 - Lateral Lunges
10 - Form/posture Sit-Ups

Workout: A, B, C  - groups
(Complete all 3 exercises every 3 minutes, remainder of time is recovery, until next 3 minutes then repeat) 

A - 4 x E3MOM of: 

• 6 - BB Push-Press
• 8 - Med Ball Push-Ups
  
• 10 - Med Ball Sit-Up Transfers
  

B - 4 x E3MOM of: 

• 8/8 - Plank Postion on Bench - 1 arm DB Row
• 2 Rope Sled Pulls to Sprint Rope Back 
  
• 10 Val Slide Pikes
  

C - 4 x E3MOM of: 

• 6/6 - RFE Split Squats
• 8 - Ab Dolly Rollouts
  
• 10 - KB Swings (HVY weight) 
  

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