- Straddle Hops
- Moroccan night clubs
- Jog in Place, High Knees, Butt Kickers
- Back Pedals
- Mosy to other field
- Circle of Fire – AYG- ALL YOU GOT – 30 seconds seven stations two rounds on one, break!!
- First Station – Jump Lunges both sets
- Second station – Merkins elbows in…triceps. Second set Normal merkins all you can do in 30 seconds.
- Third Station – American Hammer and Plank leg to toe…or as close as you can…like your hip.
- Fourth Station – Burpees and Mountain climbers – feet off the ground.
- Fifth Station – LBC and Bicycle crunches
- Sixth Station – Side planks
- Seventh Station – Squat Jumps and Wide stance squats
- After each round jog to goal post and back
- 15 – 30 yard sprits, (2 striders, 2 95%, 4 AYG, 7 no breathers at AYG intensity.)
- Bear Crawls to cones and back then plank
- Crab walk to cones and back then plank
- Chicken walk to cones and back then water break
- 20 single count side straddle hops
- Chop – Chops…Up Downs
- Jog in Place, High Knees, and Butt kickers
- Crunches with legs going from raised straight to bent knees and elbows to knees.
- superman lower back exercise…
- Squat stretch to hands on ground then slowly raising your gluteus…
- Grab left leg quad stretch and repeat with the right.
- Calf stretch and three deep breathes.