Switch Sides: Divide the group in half and line them up facing each other on opposite sides of the room. Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements as you can think of
Hanging Hollow Rows: Place adjustable bars low so that athletes can hang with their body horizontal or diagonal from the bar with feet on the ground in front of bar. Instruct them to hold their body in hollow position and pull their chest to the bar.
6 Hanging Hollow Rows
6 Jumping Squats
6 Push Ups
6 Lateral Hops Over a Small Hurdle