E Tabata Squats/jumping lunges/jumping jacks/plank hold (4:00 total warm-up)
T Tabata Squats/jumping lunges/jumping jacks/plank hold (4:00 total) then general warm-up and stretch.
E Wall Ball/Box step-up
T Hollow Hold :20 hold/:40 rest x 5
E tabata wall ball/box step-ups (8:00 total) Group 1 starts on wall balls, group 2 starts on box step-ups, after every :20 switch until 8:00 has passed (8 times at each station)
T 25:00 AMRAP Jump/Pull/push/sit
10 Box Jumps, 10 Ring Rows, 10 Burpees, 10 Situps
Bowling (medball down the alley-2 teams. First team to knock all cones over is the winner!!!)