Warm-up:
200m Run
100ft High Knees
100ft Butt Kickers
100ft Toy Soldiers
100ft Lateral Side Steps
100ft Karaoke
Strength:
Push-press 4×10 @ 50%-60%
Warm-up with 1×10 first
Conditioning:
10x50m Sprint
Rest will be the walk back to the starting line
Start slow and follow the progression
Rounds 1-3: Warm-up, 70%-80% effort
Rounds 4-7: Working sets, 85%-100% effort
Rounds 8-10: Cool down, 50%-60% effort
If the weather turns 10x100m Row 1:00min rest after each effort or one person resting one person working.