Mixed Tabata: Pick 8 movements that can be done for 20 sec each without equipment and rotate through them, Tabata style.
Heel balance drill: Standing with toes hanging off a plate, perform an air squat. 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.
Partner AMRAP in a given amount of time
Medicine Ball Deadlift -> “Granny toss” X5 (each)
Medicine Ball Front Squat -> Chest pass X5 (each)
Backwards overhead pass X5 each