Buy In: Tabata style 20 seconds work 10 seconds rest rotating through the following four movements- Band Pull aparts, Band Overhead Squats, Band Snatch Balance (power), Band Snatch Balance (full squat).
Overhead squats: 5 sets of 3 reps progressive loading starting with an unloaded barbell.
Every minute on the minute for 10 minutes complete 2 reps of bodyweight OHS. Women use 67% bodyweight.
then in 9 minutes complete as many rounds as possible of:
Run 200 meters, 10 Box Jumps or Step Ups (24/30) 1 Rope climb