Four 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.
Reverse pull ups (*Not recommended for a brand new program): Place a mat under the a low pull up bar. Athletes start by hooking legs over the bar and hanging upside down. Trainers can lightly hold the toes for reassurance and as a safety precaution. Athletes grab a PVC resting on the ground under the bar and pull to chin 3 times. Practice looking straight ahead at your friends in line.
AMRAP in a given amount of time of
2 Forward Rolls
15 yd Lunge walk
10-20 Rope Jumps
15yd Bear Crawl