Team mile Groups of two one lap each for warm up outside.
10 Different Movements for 20 reps
Oblique sit-ups left and right 20 reps
6 inches leg raises
Half rainbows or Full rainbows
Knees in and out or "V" ups
Regular sit-ups (Hands on the shirt can not let go or it is a "no rep")
10 reps, 8 reps, 6 reps, 6 reps, 6 reps
5 reps, 5 reps, 5 reps, 5 reps,
NFL push ups 7,7,6,6,5,5,4,4,3,3,2,2,1,1
Dips and Push ups
(Rings or Boxes) modify if need to.