2 adults, and 3 young people, much cooler.
Warm up
GENERAL MOBILITY
Various skips w/arm swings
Carioca
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r
Puddle Hops
Backward Push
Butt kicks
DYNAMIC MOBILITY:
Tiger Pushups
Inchworm
Knee out walk
High knee walk to lunge to quad stretch
walking Reverse overhead lunge
Superman Walk
Kick walk
Pre-work 3 Rounds
T-drill
Blast offs or Split Squats
Workout
The Machine
8 Rounds
Run either, 80 yards once, or 35 yards twice, or 10 yards 4 times
4 rounds of work, 20 seconds, followed by 10 seconds of rest
for example:
80 yard run
20 seconds of push ups, 10 seconds of rest
20 seconds of high plank, 10 seconds of rest
20 seconds of lateral lunges, 10 seconds of rest
20 seconds of bird dogs, 10 seconds of rest
The play ground has a balance beam so we spent time working on the balance beam, and we switched to agility work and ran between the swings, frontwards, backwards, and sideways, and then changed directions.
Finally, 3 sets of 8 reps, each side, Bulgarian Split Squats.
