Running Warm Up: 10-20 m of the following, high knees, fanny kickers, karaoke, skipping, back peddle
In between movement rounds have them perform 5 of movement of choice changing each round. Ex: Squats, pushups, burpees, tuck jumps, jumping jacks etc.
Superman/ Hollow to Target: Using a PVC for a target have athletes start with knees on the floor hanging with straight arms from the bar and press their chest forward to the PVC and then backward to another target. Then elevate bar and have athletes hit the targets while hanging from bar.
3 Toes to Bar
6 Box Jumps
Run 100 M