Warmup
1 min shuttle run easy pace
tabata situps 4 min,
50 ft each
high knees
butt kicks
side shuffle down and back
30 sec shuttle run at pretty good pace each turn working towards a full sprint
metcon
10 rounds each of
30 sec on 30 sec off on row
rest 3min then
10 rounds of
20 sec on 40 sec rest on shuttle run
*all out efforts
*divide class as needed if not everyone start on the row
cooldown
2 min calf stretch work both sided during the 2 min.
2 min quad stretch
2 min split stretch reaching thru middle and side to side during the 2 min