Mi-Bootcamp Mix

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

Workout: 3 groups x 6 min

Part 1 - Run Lane 
3 Rounds of: 
2 - Run Laps
10 - DB Thrusters
10/10 - Sit outs
then...
Run Laps till done with time

Part 2 - Turf 
6-8-10-12-14-16  of:
DB Rows
DB Ovehead Press
DB Renegade Rows
Burpees

Part 3 - Rig 
6-8-10-12-14-16 of:
Band Rotation (R & L)
Band Straight Arm Pull-Downs
TRX Rows
KB Goblet Squat

Finisher: 
3 rounds of each - 1.5 min goes

Part 1 - Cardio: Sprint to Jog

Part 2 - Core
A1. Plank Walk out - 5
A2. Side plank reach - 5/5

Part 3 - Lower Body 
6-8-10-12-14
Squat Jumps 
&
​Lateral Lunges