Layout:

Mark out a 200m track, and a static training line big enough to fit the entire class on.

Workout:

Do the cadence exercise for a couple of sets, then teach the next workout.

• Cadence Deep squats 
• 10 x Deep squats
• 10 x Frog pushups
• 10 x King kong pushups
• Run 1 lap
• Plus or minus 1 rep

10mins

• Cadence Frogs
• 10 x Frogs
• 20 x Pump Squats
• 20 x Mothers
• Run 1 lap
• Plus or minus 2 reps

10mins

• Cadence Burpees
• 10 x Burpees
• 30 x Toetaps
• 30 x Mountain climbers
• Run 2 laps
• Plus or minus 3 reps

10mins

• 10 x Pushups
• 10 x Elbows to hands
• 10 x Getups (Hands on head)
• Run 1 lap or 2 laps
• No change in reps

10mins