Layout:

X x x x x x x line 1

10m

X x x x x x x line 2

20m

X x x x x x x line 3

Workout:

Handicap workout

• 10 x Pushups, 20 x Mountain climbers, 10 x Pushups
• 300m Run

As they finish, pair them up along line 1 in the pairs, have them go straight into a plank hold. Use a tabata timing to have them holding for 20 sec on 10 sec rest until you have them all partnered up. Conduct 8-10 sets of plank holds. 

Get the class to go and collect a bag between them and form back up on line 1.

• Line 1: Sandbag Squat thrusts
• Line 3: 20 x Cross countries/per leg (Drop 2 reps each round)

Duration 8mins

• Line 1: Sandbag Front squats
• Line 3: 15 x Shoulder pushups (Drop 2 reps each round)

Duration 8mins

• Line 1: Sandbag overhead presses
• Line 3: 10 x Deep Jump squats (Drop 1 rep each round)

Duration 8mins

• Line 1: Sandbag upright rows
• Line 3: 5 x Frog pushups (Drop 1 rep each round)

Duration 8mins
Have one partner on line 1 and the other on line 2 facing towards each other. Have the ones on line 1 do 1 x 15sec set of Toetaps and count their reps, and the partner on line 2 can do 1 x 15 sec set of frogs and count their reps. Have them walk to the other line and do the same so they have custom handicap resp for both toetaps on line 1 and frogs on line 2. Now on the command “go” they do their reps as fast as possible then they get up walk to the other line and get in position for the next set of the other exercise. They should finish around the same time so the walk in between is a short recovery but not long enough to full recovery. Complete this for the last 6-8mins of the session.