Mi-Interval

Warm-up: BB Smash Quads 
Dynamic Movement:  Overhead Squat Assessment 

Activation: 3 rounds - 40 sec work / 20 sec rest
A1. - Box step overs  or  Lateral cone hops
A2. - MB Crunches

Workout:
A. 21/15/9
Air Squats 
& 
Band Rows
+
150 Single Jump Rope
(Record time)

B. 3 Rounds:
Overhead KB Carry - Turf (Down & Back)
+
2 Sprints

Tabata Finisher: 4 rounds each group
1. Wall Jumps
2. Side Plank (R & L)
3. MB Wall Sit-Ups
​4. MTN Climbers