Mi-Interval

Warm-Up
Mobility - Top 3 stretches
Dynamic - Line & shuttle drills

Activation
20/10 - Tabata format (2x each group) 

• Cobra Hold
• 4 MTN climbers + 1 Push-Up
• Side Lunge with knee drive
• Squat Jumps
• Side Plank R & L
• Burpees

Workout: Part - 1 
60 sec Work / 15 sec rest / 30 sec Work / 15 sec rest  x  2
A1. Side Plank (60 sec)
A2. Band Rotation (30 sec) 

B1. Russian Twists
B2. Lateral Toss

C1. Lying Leg Lift hold
C2. Reverse Crunches

D1. Med ball Burpee w/ Sit to stand
D2. Wall Sits

Workout: Part -2 
Partners: Complete....(Split reps between each other)
400m Run
then..
50 Double Unders
40 Wall Balls
30 Med ball Sit-Ups
20 Pull-Ups
10 Burpee Over Box