Mi-Bootcamp Mix

Warm-Up:
A. Personal Mobility
B. Dynamic Group Movements

Activation:
Booty Band Series
MB Toss Series

Workout: 4 / 8 minute workouts (Chipper Style)
Always repeat first exercise before moving on to next rep sequence.

A)
40 Battle Ropes
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30 KB Swings
30 Sit-Ups
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20 KB Swings
20 Sit-Ups
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10 KB Swings
10 Sit-Ups

2 minute recovery

B)
250m Row
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30 SDHP
30 KB Plank Push/ Push (Split reps in half/ R & L arm)
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20 SDHP
20 KB Plank Push/Pull
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10 SDHP
10 KB Plank Push/Pull

2 minute recovery

C)
​3 Lap MB Run
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30 DB Clean to Press
10/10 Front Lunge
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20 DB Clean to Press
10/10 Lateral Lunge
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10 DB Clan to Press
10/10 Reverse Lunge

2 minute recovery

D)
10/10 Lateral Box Overs
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20 Wall Balls
20 Burpees
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15 Wall Balls
15 Burpees
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10 Wall Balls
10 Burpees