Mi-Bootcamp Mix

Warm-Up:  Dynamic Group Movements

Workout: 3 groups - A, B, C
3 rounds of each group -30 seconds Work / 15 sec recovery 

Group A: 

• Battle Ropes
• Sand Bag - Reverse Plate Lunge (Step off Plate)
• Overhead MB lateral shuffles

Group B: 

• Jumping Pull-Ups
• Plate Transfer (25#)
• 3x Box Dips - 3x Box Push-ups

Group C: 

• Band Sprint to Punch (Boxing)
• Bosu Lateral Squat Hops
• Ab Dolly Rollouts

Finisher: Partner Up - Complete all reps and exercises in order, Split up work however you wish between partners  ** Every 2 minutes Everyone Performs 2 Burpees**
                     
                    15 Minute Time Cap: 
​                     P1. - Hollow Hold or Plank Hold 
                     P2. - Does the work
____________________________________________________________________________________________________________________
                    100 - KB Swings
                       80 - Wall Balls
                        57 - (Happy Birthday BOB!) Straight arm MB Sit-Ups
                        40 - Box Jumps
                        20 - MB Sit to Stands w/ Slam 
                        10 - Burpee Pull-Ups