Mi-Interval

Warm-Up: Dodge Ball!

Activation: 40 work/20 rest

• ​tennis ball drills hand eye coordination work
• KB Chest Opener
  

"March Madness" - Fight Gone Bad Style (1 min stations x 2 each group - record reps each round) 
A.

1. Row for Cal
2. BB Push Press
3. Sit-outs (1 rep equals each side) 
4. MB Air Squats (touch butt to ball) 
5. Rest

B. 

1. Suicide Sprints (10m)
2. Pull-Ups
3. Knee-Grab Sit-ups
4. KB Swings
5. Rest

C. 

1. Plate Burpees
2. Wall balls
3. Plank Hold = 1 rep if held for full minute 
4. Jump Rope
5. Rest