Rock and roll up: Start in the standing position, crouch down and rock backwards hugging knees to chest. Roll back up onto feet, ideally without pushing off the floor with hands
“Rock around the clock”: Set up 12 cones in a large circle to represent the face of a clock. Athletes perform the designated number of reps of the established movement at each cone.
Odds: Jumping jacks
Evens: Mountain climbers
Each time an athlete completes the Mountain climbers at 12 o’clock, do one forward roll before starting again at 1 o’clock