Day 2

Layout:

X x x x x x x line 1

5m

X x x x x x x line 2

50m

X x x x x x x line 3

Workout:

Form the class up on line 2

Individual Snakebite

• 10 x Deep squats on line 2 
• Run 50m to line 3
• 1 x pushup on line 3
• Run 50m back to line 2
• 9 x Deep squats on line 2 (Deep squats go down by one, pushups go up by 1).

7mins

Form them up on line 1 and head to tail them to partner them up.

Partner workout

One partner will be on line 1 and do the static exercise for 10 reps, when they are finished they will run out and swap over with their partner on the movement pattern. The other partner starting on line 2 they will cover as much ground via the movement pattern out to line 3, when they get to line 3 they just turn around and keep going up and back between the two lines. Once the changeover has happened at the movement pattern one partner runs back to line 1 to do their reps while the other just continues moving in the same direction on the movement. Demonstrate all the exercises first and explain how you will change from one pair of exercises to the next every 7mins.

• 10 x Deep jump squats/Lunge walk 7mins
• 10 x Frogs/ Bearcrawl 7mins
• 10 x King kong pushups/ Badger walk 7mins

Same format as snakebite above

Individual Ladder

• 1 x Burpee line 2
• Run to line 3
• 2 x Bearcrawl pushup line 3
• Run back to line 1
• 3 x Burpees Line 2
• Run to line 3
• 4 x Bearcrawl pushup line 3

Continue 7mins

Individual sprints (Low dose) between line 1 and line 3

• 60m Sprint
• 60m walk/jog6-7mins