Mi-BootCamp Mix

Warm-Up: 

• Foam Roller, Lax Ball
• Dynamic Movements

Activation: 20 sec Work / 10 sec Rest x 4

• Broad Jump & Dolphin Push-ups

Workout A - 11 minute time cap 
​"29" - AMRAP 

• 11 - Box Jumps
• 29 - Cal Row
• 11 - Mi5 Makers (DB Burpee, Pushup, Renegade Row, Burpee up w/ DB, to Clean and Press) 
• 29 - Double Unders or Singles (Jump Rope) 

* Penalty - 11 burped if miss a double or single under

Workout B - 4 rounds
29 sec work, 15 sec rest x 4

• Squat Jumps
  
• Lateral Hops
  
• 180 degree - Squat Jumps & turn / touch floor with hand

Workout C - 11 min Chipper
29 reps per exercise, get as far as possible in 11 min

• Sit-outs (per side) 
• Lunges (per leg) 
• knee grab sit-ups
• Wall Balls
• Burpees
• MB Slams
• Jump rope Singles or Doubles
• Row for Cal.
• Step-Ups (per leg)

Cool-Down - Personal Mobility