Mixed Tabata: Pick 8 movements that can be done for 20 sec each without equipment and rotate through them, Tabata style.
Knees behind the PVC: Set a PVC pipe in J-hooks several inches off the ground (at or below knee height of athletes). Have athlete squat, keeping knees behind PVC and heels firmly planted on the ground. Start a little ways back and inch closer as athletes are able.
AMRAP in a given amount of time of
4 Kettlebell Swings
8 Lateral Hops