Phase I – Set timer to 18 reps of 20/10 and do 6 reps of each before moving on to the next one. One time through
1) High knees or jump rope skip- for 6 rounds = 3 minutes total
2) Burpees-for 6 rounds = 3 minutes total
3) Long jump forward followed by two small jumps back to starting position- 6 rounds = 3 minutes total
Phase II Adult and Youth- Set timer to 10 rounds of 50/5
-Run
-Squats
-Run
-Pushup to side plank
-Run
-Star Burpees
-Run
-Crab Toe Touch
-Run
-Rear Lunge Toe Touch