3 Rounds of Rowling to 50m (Max of 5 Burpees each) : On a rower have athletes row and try to hit exactly 50m. For however many meters over or under 50m they achieve, the athletes will perform a burpee. Keep in mind the damper and make sure it is set to a safe level for each athlete.
Perfect Push Up Relay: Divide the group up into 2-3 teams and place two cones approximately 10m apart for each team. One at a time, athletes run from one cone to the other and perform the very best push up they are capable of. Trainer gives clearance for the athlete to continue back to their team.
If time permits, start a discussion about sportsmanship to gain understanding of athletes perception of what sportsmanship means. This will build your conversation and theme of sportsmanship for the following month. This can be quick, just enough to get a feel for the groups understanding of the concept.
Station Rotation of 30 seconds each station
Rest 30 seconds between each round.