Mi-Interval

Warm-Up
Mobility - Pre work Hips & Shoulders
Dynamic - 100 Jump Rope
                         25 Push-Ups
                         250m Row
                         25 Sit-Ups
​                         100 Jump Rope

Activation
Partner Monster Bands

Workout: Time Cap 30 Minutes 
A.
250m Row 
20 HR Push-Ups
15 KB Swings 
50 Sit-Ups
B. 
12 KB Dead Lifts
10 Band Renegade Plank Rows
5 Burpees
25 V-Ups
C. 
8 Push Press
10 Med Ball Slams
12/12 Power Step-Ups
25/25 Plate Chops
D. 
25 Battle Ropes (Light)
15 Battle Ropes (Heavy)
20 Wall Balls 
10 Volcanoes