Warm up-400m run
In groups of 4 or 5-30 seconds work, 10 seconds rest and rotate
MB side toss
Plank to push up
Inchworm
PVC pass thrus
Lunge with elbow to instep
Skill work
Teach kettlebell swings
Strength work
Squats reps of 10-8-6-4
Bench reps of 10-8-6-4
Conditioning
10 minute AMRAP of:
10 pull ups
20 push ups
30 lunges
40 crunches
50 BW squats
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