Mi-Interval

Warm-Up:  
Partner Stretches
Dynamic - Slow to Fast movements

Activation: 
Wheel Barrows & Plank Variations

Workout - 5 minute / Group 

A. 10 Wall Balls 
      20 Sit-outs

B.  5 Pull - Ups
      10 Knees to Chest

C.  Row 100m
       10 Box Jumps 

D.  Sprints every 30 Sec rest 15 sec

E.  30 Sec ring dip hold
      10 Ring Rows

F.  3 Plate Pushes
     10 Plate Push-Ups