Workout Group about 20 people.

Warm up

360 degree warmup
various skips and arm swings
shuffles
carioca
backwards push
backwards runs

lunges
superman
kicks and so on

Pre-Work, 6 rounds

blast offs
let downs

3, 15 second cycles
burpees, lateral jumps, push ups, for example

Triangle run 10 minutes continuous
sprint corner to corner on b-ball court, walk short end, jog long side, and repeat

Weight Room, 4-6 rounds

Dumbbell high pulls, 6-8 reps, 50#
Waiter lunges, 6 on each side, 35#

3X3x3, 90#
deadlift
power cleans
push press

The 3x3x3 was too much even for “J”. I think we could have dumped the high pulls and the waiter lunges and possiblity gotten through it… but, no doubt that was tough.