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.
Headers: Athlete stands while the trainer holds a foam dodgeball a few inches above his or her head. On the command “Go!”, the athlete performs the dip and drive of a push press and attempts to bounce the ball directly up in the air off the top of his/her head (versus forward as you would in a soccer game).
AMRAP in a given amount of time of
10 Jumping Jacks
8 Push Press
6 Sit ups