Mi-Interval

Warm-Up: 
A. Mobility - Hips & Shoulders & Ankles 

B. Dynamic Group movements

Activation: 20/10

• Plank & Reach + Pushups
• Toe Taps w/ KB

Workout A: "Ruthie" 
For time perform:
1000m Row
250 Single Jump Rope 
8 Laps Running 

Workout B: 
3 x 10 - Band High Row to Tricep Skiers
3 x 10 - KB Goblet Squats
3 x 10 - Bottom Up KB Press
3 x 10 - KB Swings 
3 x 5/5 - KB High Pulls

Workout C:  2-4-6-8-10 ... 
Group Relay (3 people) - 4 minutes
Sprint 20m Perform 2 Wall Balls each group member 
then...
4, 6, 8 ,10 Reps in the same fashion