Mi-Interval

Warm-Up: 

• Mobility - Feet, ankles, hips
• 200m Run then... 3x through: Hurdle Hops, Cones, Box Overs, Lunge back, repeat
  
  

Core Activation: 20 work/10 rest x 3 

• Hollow Rocks
• TRX Chops
• Side Plank (R)
• Side Plank (L) 

Workout - Part 1 

Squat: 3 x 10 - Goblet Squats
                3 x 30 - Toe Taps 

then...

Pull: 3 x 10 - Band Pull Downs
           3 x 15 - Band Skiers 

then...

Push: 3 x 10 - Stability Ball Chest Press
              3 x 20 sec. - DB Push Press 

Workout - Part 2 
30 - 25 - 20 - 15 reps
KB Swings 
then...
Sprint - Up Hill 

FINISHER - Chipper

• ​2 Mi5 Makers
• 5 Box Jumps
  
• 2 Turf Lunges
  
• 5 Pull-Up or Chin Ups
  
• 2 MB Sit to Stands