Warm Up to song (hamstring curls, step touch, walk forward and back, slow burpee)

Round 1-

Sprint up and Back (length about 10-15 yards) for 90 seconds then rest for 30 seconds x2

Round 2-

Sprint up, Burpee, Sprint Back, Burpee for 90 seconds then rest for 30 seconds x2

Round 3-

High Knees Up, Frog Jump, High Knees Back, Frog Jump for 90 seconds then rest for 30 seconds x2

Round 4-

Bear Crawl up, 5 Jumping Jacks, Bear Crawl Back, 5 Jumping Jacks for 90 seconds, then rest 30 seconds x2

 

Plank with Medicine Ball-

Pax in line (side by side) holding a plank.  Person on the end gets up with medicine ball and sprints to other end, gets in plank and passes medicine ball down underneath all Pax.

Finisher- Abs and then plank for 1:04 minutes