Mi-Interval

Warm-Up:
Mobility - Ankles & Hips Focus
Dynamic Group Warm-Up

Activation: 
​A.  40/20 - work & rest 
Jump Rope Skills
&
Overhead Dowel Squats

B.  20/10 - work & rest 
Lateral Hops 
& 
Butterfly Sit-Ups

Workout A : Round 1 (30 sec on / 30 sec off) 
                             Round 2 (30 sec on / 15 sec off) 
1. Jump Rope
2. Bentover Rows
3. Sit-outs 
4. Box Jump Overs
5. TRX Alligators
6. Line Drill - Scissors Fast Feet
7. MB Slams
8. Plank to Push-up

Workout B : 20 Sec working exercise / 20 Sec Isolated exercise
1A. - Goblet Squats
1B. - Bar Hangs

2A - Renegade Rows
2B - V-Sit Holds

3A - Burpees
3B - Recline Row Hold

4A - TTB or Knees to Chest
4B - Chin-up Hold

5A - Sprints
5B - 1 leg balance