Workout group about a dozen people.

Standard warm up and dynamic flexibility.

Sprints from various starting positions, prone low plank head first, prone low plank feet first, and supine feet first no hands all good fun.

Work Circuit, demo plus 4 rounds, 90 seconds of rest between rounds

Lateral hop with a vertical jump and stick, 20 seconds
Clockface lunges, 40 seconds
Pushups, 20 seconds
Squat Matrix
Star Squats, 20 seconds
Squat jumps, 40 seconds
Isometric hold, 20 seconds

Medicine ball
Team shuttle run for 90 seconds
Move the mountain

Weight Room, 4 rounds, 90 seconds of rest

Dumbbell hang pulls, 6 reps
Lunge and press, dumbbells, 6 reps
3x3x3
Deadlift, 135#
Hang cleans, 135#
Push press, 135#

That was a pretty tough one at various stages, the isometric hold was tough, and the 4th round of the weight circuit… just wasn’t much poop left. But, on a whole felt pretty good about it.