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
With remaining time, Partners In Crime – Partner style (one partner works while the other rests)
When partner 1 finishes the exercise, partner 2 immediately starts the same exercise. To allow for quick transitions, campers will not be sharing bells but they will each get their own bell(s), if possible.
Goal – Red – 5 rounds, White – 4 rounds, Blue – 3 rounds
15 KB Swings
8 Goblet Squats OR 8 Seesaw Press (choose movement you did not complete in 10-min strength)
15 Barrier Jumps (over and back = 1)