Layout:

X x x x x x x line 5 Run line 

40m

X x x x x x x line 4 Movement 

10m

X x x x x x x line 3 Static line

5m

X x x x x x x line 2 Static line

10m

X x x x x x x line 1 Movement

Workout:

Form the class up along line 2, then pair them up by going heads to tails or odds and evens. Now one partner on line 2 and the other is on line 3.

Cadence

• Deep squats
• 3 x Sets of tabata Deep squats

Lunge walk 3mins

• 10 x Deep jump squats
• 10 x Pump Squats
• Run out and in
• Plus or minus 2 reps

Cadence

• Pushups
• 3 x Sets of tabata Pushups

Bearcrawl 3mins

• 10 x King kong pushups
• 10 x Elbows to hands
• Run out and in
• Plus or minus 2 reps

Cadence

• Frogs
• 3 x Sets of tabata Frogs

Badger walk 3mins

• 10 x Mountain climbers
• 10 x Pump pushups
• Run out and in
• Plus or minus 2 reps