Mi-Interval

Warm-Up
​10/10 - Shoulder Sliders
3 way - Active Leg Raises

Activation
40/20 - work/rest 
Ring, Box, or Parallet Holds
 and 
Knee Grab Sit-Ups w/twist

Workout
Part - A 
20 - Wall Balls
15/15 - DB Renegade Rows
10 - KB Cleans
5 - Strict Knees to chest
1 - minute cardio (Jump, Row, Bike)
3 rounds (record time and match it or beat it )

Part - B
​2 rounds of each group: 
30 /15 - work/rest (Iso holds + explosives)

B1. - Plank Hold
B2. - Explosive Push-Ups

B3. - Wall Sits
B4. - DB Thrusters

B5. - Active Bar Hangs
B6. - Kipping Explosive Pull-Ups or Ring Rows