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:
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Squats – 10 froggers, :30 Pigeon hold per side, :30 Quad Hip Flexor Sretch per side
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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:
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20 Jungle Gym Ab Rollouts
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20 T Pushups (Total)
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20 Jungle Gym Bicep Curls
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30 Jumping Lunges (Total)
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30 Wall Ball
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50 Double Unders/150 Singles
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1KB Suitcase Carry Length of Gym and Back (M: 70+, W: 50+)
2 points each for:
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500m Row
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8 1-Arm KB Clean (per arm) (Dead or Swing)
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15 2KB Sumo Deadlift (M: 100+, W: 80+)