6 - 8 min warm up
Ladders, track drills, crawls

Set up 6 stations
1 ) Curve (You Go, I Go sprints)
2A) Rope Jumping Jacks
2B) Diagonal Mountain Climbers
3) Ski Slams (You Go, I Go sprints
4A) Elevated Hip Press
4B) MB Chest slam
5) Rower (You Go, I Go sprints
6A) Bear Hug Squats
6B) Bench Overs

FIREDRILL 20s ON : 10s OFF X 2 @ each 1 X thru
THERE IS ONLY ONE ROUND....
20s ON : 10s OFF 8 X thru (Curve = 4 X max speed per person)
24 min circuit

30mins Set up & Explain