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 – Froggers, :30 Pigeon hold per side, :30 Quad Hip Flexor Stretch per side
Press – PVC pass throughs or Wall Angels
Hill Sprints and Crawls
2 Stations. 12 min ea including explanation and/or travel time to get to the hill.
Hill Sprints x 5 – max effort up, walk or jog down, repeat until time is called. Goal is to get a minimum of 5 sprints.
AMRAP: Crawl length of the gym (cat, bear, or crab) + 15 Swings + :30 Rack Hold (per arm w/heavy swing weight)