20 sec Squats
20 sec Jumping Jacks
20 sec Push ups
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.
Each time an athlete completes the lunges at 12 o’clock, do one forward roll before starting again at 1 o’clock
Odds: Push press
Evens: Stationary lunges (for an extra challenge, hold on to your dumbbells)