Scenario A 6 minute

Scenario B 6 minute

Circle Setup Drill

Make Cone circle

Run – skip – straddle around outside

30 – 60 seconds

Stop and face into center of circle

Deck of cards in bag

Recruit chooses one …

Clubs – core leg raises

Diamond – star jumps

Spades – lying down – standing up

Hearts – squat jumps

Ace – Joker 11 burpees

Push up drill

Either side of rank cone

5 meter forward another cone

+10 meters another cone

A) 1.5 minute set – 30 second rest

2 ) 2 minutes – 30 seconds rest

3 ) 2 minutes – 2 minutes rest

Either side of rank cone

5 meter forward another cone

+10 meters another cone

Last cone first – medium paced

Swap repeat

Scenario C & D – Core Drills

32 min – Scenario C 6 min

38 Scenario D 6 min

Split into 4 ranks

Gorilla crawl in formation for 20 meters

V hold and med ball side pass drill

Then crawl another 20 meters and repeat

Establish 2 teams & align in rank facing each other 2 arms lengths apart

Every 2^nd person swaps rank and takes

5 steps back – drop into down position

Run and hop over the line of recruits(performing on-com crunches )and lie down at other end of line keeping formation

Losers execute pushups to the tempo of the winners or instructor

46 min – Game – Red Light – Green Light

55 min cool down