Move around the cones and FREEZE!
AMRAP in a given amount of time of
5 yds Crab walk
Climb on to a box -> 3 Angry Gorillas -> Jump down
Switch Sides: Divide the group in half and line them up facing each other on opposite sides of the room. Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements as you can think of.
Heel Balance Drill: Standing with kettlebell at the edge and toes hanging off a plate or rubber square, perform a deadlift. 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.
With a partner, perform as many rounds as possible within a given amount of time
Partner A: Run 100m
Partner B: Deadlift
When the runner returns, switch places and repeat until time is called. When ever the trainer calls “Freeze” followed by a movement, perform 3 reps of that movement on the spot before continuing with the AMRAP.