Rope
Ladder
high knee 10 yds.
butt kick 10 yds.
Core
50 seated twists
1:00 minute side plank x 2/1:00 minute front plank
wt. leg raise
50 toe touch
50 bicycle kicks
50 knee tucks
Sprints 8 seconds x 15
(everyone has 20 minutes to finish the all 15 sprints. If an athlete gets off of the plateform they must perform 5 chair push-ups and 5 pull-ups. Everytime he/she gets off the plateform.)
Cool-down
Stretches
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