4 Station Relay: Set up four cones in a diamond pattern. Divide class into four groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the player at the next cone before going to the end of that line. The batons and players advance around the cones until one baton catches the other or time is called. You can vary methods of traveling between cones (skip, bear crawl, backpedal, etc). With a smaller group, you can divide the class in half at cones 1 and 3 and have them run past cones 2 and 4 on their way to the other side.
Stop, Drop, and Roll: Create a large circle or oval of cones and have athletes spread out in the plank position facing the cones. On 3-2-1 Go, moving around the cones in a Roving plank. When the trainer calls “Stop, drop, and roll!” athletes drop to the bottom of the push up, complete 1 log roll and then press back up into plank before resuming roving plank. Focus on holding hips low and keep ’em listening by changing directions.
AMRAP in a given amount of time of the following ascending by 2’s