Mi-Interval

Warm-Up: 
Mobility - Chest & Shoulders
Dynamic Flexibility 

Activation: 
20/10   (work to rest) x 3
A. KB Foot Tap & KB Dead Lifts
B. KB Swing & Shuffle

Part 1 -  Partner - You Go, I Go x 3 each
-Runner - 3 Laps
- Lifter - 10 DB Curl to Press
                 -10x10 Renegade Rows

Part 2 - Super Circuit - [40 exercise 1 - 10 Rest - 20 Exercise 2 - 10 Rest] x 2 each station
1. Bosu Push-Ups  &  Battle Ropes
2. Plank/ Reach  &  Lateral Cone Skaters
3. SB Roll outs  &  Parallett Hops w/ Burpee
4.  Rope Climbs  &  Med Ball Rugby wall toss
5.  Jump Rope  &  Toes to Bar 

Part 3 - Core Finisher
10 x 10 sec

• Crunches
• Sit-ups