Mi-Interval

Warm-Up: 
Mobility - Ankles & Hips

Dynamic Movements: 
Band Rows
&
Ring Hold
& 
HR Push-Ups

​Skill: 1000m Row Test

Workout A
5 min AMRAP of:

• Jog 1 Lap
• 10 Band Rows
• 5 Kneeling to Standing

Workout B
5/4/3/2/1 rep
DB Snatch
Ring Dips
Pull-Ups
Bear Crawls

Finisher - 2 Rounds

Workout C: Group Relays

Person 1 - Run 1 Lap
Person 2 & 3 - Balance on 1 Foot

then...

Person 1 - Run 2 Laps
Person 2 & 3 - Wall Balls

then...

Person 1 - Run 3 Laps
Person 2 & 3 - Team Plank