Butt kicks down--> High knees up--> Inch worm half way-->Bear crawl half way--> Both again
Shuffle up and back leading with a different foot-->Samson stretch whole way long pause for stretch-->Jog back
Then 3 rounds of
10 air squats
5 (alt lunges l/r)
In the beginning I had them take 5 BIG pulls for me to see where they stood meter wise and what their 500 meter row split looked like at different resistance levels (7/6/5) and discussed why the meters/ splits could have change or why they might not have...
(Start with one ball and the group and say 3-2-1 up and it's thrown up. If they catch it you add another ball... 3-2-1 up when both balls are caught you add another ball... And so on and so forth)
Yellow- 5 jumping jacks
-blue-4 air squats
- red- 3 burpees
-green- 6 high knees
-orange- 8 mt climbers
Push Ups. (Start from bottom)
Plank "waterfall" competition with holding perfect plank until the first person falls and then the next can go down Etc etc.. If you fall before the person in front of you you have to do burpees until the round is over.
Emphasized straight backs. No butts in the air and hands under your shoulders. Modified with knee planks
2x Station (6) Rotations (20 on 10 rest move to next station)
-kids all start in two teams with equal amounts of ball on their side.. Object is to get as many of the objects "cleaned up" from your side and to the other teams side "room" in a set time limit.