Mi-Interval

Warm-Up:
1st- mobility - feet / hips / ankles
2nd - dynamic group


Activate this body!
30/10 - Work to Rest x 2 rounds each
A1. Glute bridge march
A2. Ab Dolly Rollouts

B1. KB deadlifts
B2. KB push pull plank (R & L)

C1. Band Rows
C2. Wall Balls

Workout - A , B , C
** 1 minute stations X 5 stations no rest between X 2x through

Group A : EMOM style
Odd minutes - 3 med ball doting transfer + 10x10 lateral come hops

Even minutes - bear crawl across turf & backwards back + 3 burpee pull-ups

Group B : 5 x 1 minute goes no rest
1. Jumping Pull-Ups
2. KB Goblett Squats
3. V - Sit holds
4. BOSU Mtn climbers
5. OH Dowel Lunges

Group C : 5 x 1 minute goes, final station rest station
1. DB Incline Bench Press
2. DB Deadlift curl Press
3. Row for Cal
4 . Box jump or step overs
5. Rest