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 Stretch per side
Press – 10 PVC pass throughs or 10 Wall Angels
Tabata ‘Til You’re Done – Work through the exercises on a Tabata clock (:20/:10). Must complete all reps of an exercise before moving on to the next exercise. After they finish all the reps for one exercise, rest for 1-2 rounds before starting on the next exercise.
Buy-in: 4 parking lot laps laps around the parking lot (R: 4 laps W: 3 laps B: 2 laps)
R: 50 reps W: 40 reps B: 30 reps
Sprinter Sit ups
Double Unders (sub 200 singles)
Cash out: 4 parking lot laps laps around the parking lot (R: 4 laps W: 3 laps B: 2 laps)