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
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)