Workout group 8 people or so.
Warm Up
Same stuff, skips, and lunges and so on.
Pre-work
16 burpees lunge walk the length of the tennis court, 16 burpees lunge walk back
Work
3 rounds
2 broad jumps, sprint to mid court and jog out to baseline 4x
duck walk to service line and back, backwards, and repeat with lateral walk
6 push ups with changing hand placement
1 legged vertical jump 20 seconds on a side
lateral shuffle sprint on “go” continuous for about 2 minutes
Weight room
3 rounds
2 way sports squat, 6 on each side
drop lunge with a press at the top, 6 on each side
supine rows with an isometric hold and negative release, 10 seconds, 8, 6, 4
weighted knee machine, 6 on each side
Grand Finale
Medicine Ball Move the Mountain
Lunge walk out put the ball down, run back, and back to the ball, and back, wash, rinse, repeat at each line
Partner Move the Mountain
Toss the ball back and forth, run to line and put the ball down, run back and forth, retrieve the ball and repeat the toss, so on for all the lines