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

 

Tabata High Five   

– Each exercise is on a Tabata clock :20/:10 x 8 = 4 min each

– 60 rest between exercises, depending on group size/transitions

– High-five someone after every round

 

Exercises:

– Box Jumps

-Erg Sprints

-Renegade Row (switch arms every 20 sec)

-Slam Ball 

-1-Arm KB Waiter’s Carry (bell overhead) (switch arms every 20 sec)