Layout:

Mark out a track 300m long, with cones separated about 12-15m apart so you can use over 20 cones of one colour (orange) and do 30m of a different colour (Blue). 

Workout:

Have the class run 2 laps to start with, as they come past you standing at the first orange cone after the blue section have them do 1 x step back lunge at each orange cone the whole way around the track, jogging between the cones. Once they finish the last orange cone they can walk along the blue section of the track as a recovery. They will then get a new exercise, 2 x Diamond pushups to do on each cone. You need to track who is the fastest and change the exercise for everyone behind the leader to keep everyone on track as they leader will lap the slower ones multiple times.

• 1 x step back lunges
• 2 x diamonds
• 3 x frogs
• 1 x frog pushup
• 2 x stutter squats
• 3 x stutter pushups
• 1 x super sit ups 
• 2 x switch lunges
• 3 x pump pushups
• 1 x bearcrawl pushup
• 2 x burpees 
• 3 x shoulder pushups