Mi-Interval

Warm-Up
1. Mobility
2. Dynamic Flexibility

Activation
20/10 - work/rest
A1. - Plank Push-Ups 
A2. - MB Run in Place

B1. - Push-Up w/ Roation
B2. - MB Side Lunges

Workout
"Chipper Style" - 3 groups/ finish a group then move on!
35 minute time cap: 

(Group A)
2x
Row - 2 minutes
then...
1 round of: 30 sec - Box Jumps / 30 sec - Alt. DB Press  / 30 sec - Hollow Rocks

(Group B)
2x
Run - 400m
then...
1 round of: 30 sec - Battle Ropes / 30 sec - Wall Balls / 30 sec - MB Jackknifes

(Group C) 
2x
Bike - 1 minute / Box - 1 minute
then...
1 round of: 30 sec - Jumping Pull-Ups / 30 sec - KB Swings / 30 sec -Plank Hip Rolls

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