https://www.youtube.com/watch?v=FKD3XnKLgnQ 200m run (:30 out/back) 1 set of fence drills 2 rounds: 20 Pelvic raise 5  Tempo squats 3331 5 Squat w/ thoracic twists 10 Plank to down dog toe taps 10 alternating step ups 5/5 kb/db bent over rows *Or if they have a pull up bar: 5 hollow arch swings + 5 pull