Warm up: 5 to 8 minutes jog.
Pyramid Sprints to 7
3 Circuit rotation. One person does a wall sit, one person does a backwards lunge, each holding a weighted ball. The third person will slide back and forth between the two people passing the ball back and forth once between each person. Each drill is for one minute and then rotate positions. Repeat one more time.
Speed Ladder Drills 3 minutes
3 circuit rotation #2- one person will run sideways through speed ladder doing a burpee at the beginning, middle and end. One person will do a figure 8 squat with medicine ball. Last person will do side lunge with weights. Each drill is one minute and then rotate positions. Repeat one more time.
Next we did this drill, and when you get to the baseline jog backwards to start again. Repeat drill for 3 minutes.
next was 10 minutes abs with stability ball, and here are a couple moves we did:
followed by some planks and push ups on ball:
And then we ended with wall sits and squats on ball. Hold wall sit as long as you can and then do 10 squats, repeat 2 more times.