Layout:

X x x x x x x line 1

20m

X x x x x x x line 2

10m

X x x x x x x line 3

10m

X x x x x x x line 4

10m

X x x x x x x line 5

50m

X x x x x x x line 6

Workout:

Start on line 1

• 20 x Tantrums
• 20 x Jumping jacks
• 20 x Cross countries
• 20 x High knees (hands on head)
• 20 x Tantrums

Run 100m out to line 6 and drop 2 reps for each. So 18 x tantrums, 18 x Jumping jacks etc. Once they are done run back into line 1 and drop another 2 reps. Continue running up and back dropping 2 reps for 7mins

Duration 7mins

Starting on line 1, they need to do 50 x burpees over the course of their 50m lunge walk to line 5, so they have finished their 50 x burpees when they get to the line. They then walk back to line 1 and roll into the next round of 40 x mothers over the course of a 40m bearcrawl out to line 4. Same format as previous, working through the 5 rounds. DO explain all the exercises but explain the format, so that 50m movement pattern with 50 reps, then 40m and 40 reps, 30 and 30, 20 and 20 etc. Explain that the lines dictate the distances they will work out too. Use your instructors to stand on the line they will work too. Once they have gone through all 5 rounds they just start again.

• 50m lunge walk – 50 x Burpees
• 50m walk rest to reset
• 40m bearcrawl – 40 x Mothers
• 40m walk rest to reset
• 30m tabletop walk – 30 x Super situps
• 30m walk rest to reset
• 20m badger walk – 20 x DIamond pushups
• 20m walk rest to reset
• 100m long jumps or bunny hops – 100 x Mountain climbers
• 100m walk rest to start again

Duration 30mins

Tabata

• Pump squats
• Pump Pushups
• Toetaps

Duration 7-8mins