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 during rest period:
Squats – 10 froggers, :30 Pigeon hold per side, :30 Quad Hip Flexor Sretch per side
Press – 10 PVC pass throughs or 10 Wall Angels
Then, HIIT IT!
4 rounds at each station. 2.5-min continuously running clock, switching exercises every :30, resting for :30. :90 sec rest/transition between stations.
High Plank Shoulder Taps
Broad Jump Burpees
Jumping Lunges or step back lunges