Cone!: In pairs, athletes line up on either side of a cone. Listening carefully, both partners perform the movement called by the Trainer. When the word “Cone” is called, both partners try to be the one to snatch the cone up off of the ground.
Knees Behind 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.
Squats and Burpees
Run 100m between each round