Mixed Tabata: Pick 8 movements that can be done for 20 sec each without equipment and rotate through them, Tabata style.
Heel balance Drill – Push press: Standing with toes hanging off a plate, perform a push press. Try to keep toes off the ground! Increase the challenge by moving more of the foot off the edge of the plate until it is at the mid foot.
AMRAP in a given amount of time of the following. Rotate through movements on the trainers call.
Push Press -> Front rack carry
Front Squat -> Overhead carry
Standing See-Saw Press -> Lunge walk
Hang Cleans -> Farmer carry