Tabata time- 20 sec on, 10 sec rest- entire minute is the movement
0-1 jumping jacks
1-2 high knees
2-3 butt kicks
3-4 snake ups
4-5 lunges
5-6 burpees

Mat mountain

clean and front squat

Plank tug of war
Pick a partner
Hold a plank in front of partner
High five with left, high five with right, hold opposite forearms, coach says go and athletes gently pull other athlete off balance.