10-Min Strength: Max reps of 2KB Front Squats or 2KB Shoulder Press: 5 sets of max reps, starting new set every 2 min.

Mobility between sets:

• Squats – 10 froggers, :30 Pigeon hold per side, :30 Quad Hip Flexor Sretch per side

• Press – 10 PVC pass throughs or 10 Wall Angels

 

The Wipe Out (20-min)

Team Game for points. Two big teams to wipe off the most points on the board for the following exercises:

Run a parking lot lap between each exercise. Can’t do the same exercise back to back.

1 point each for:

• 20 Jungle Gym Ab Rollouts

• 20 T Pushups (Total)

• 20 Jungle Gym Bicep Curls

• 30 Jumping Lunges (Total)

• 30 Wall Ball

• 50 Double Unders/150 Singles

• 1KB Suitcase Carry Length of Gym and Back (M: 70+, W: 50+)

 

2 points each for:

• 500m Row

• 8 1-Arm KB Clean (per arm) (Dead or Swing)

• 15 2KB Sumo Deadlift (M: 100+, W: 80+)