9am kids/juniors class.

A. Help your parents with chores for 20 minutes

B. play your favorite sport (dribble a basketball, kick a soccer ball, throw a baseball or softball in the air and catch it, etc.) for 20 minutes,

C. read your favorite book for 10 minutes.

Competition class

A. 10 minute light cardio (preferably jogging)

B. 1 burpee/sprint 100 yards (or 200 high knees in place)
2 burpees/sprint 90 yards (or 200 high knees in place)
3 burpees/80 yards (or 180 high knees in place)
4 burpees/70 yards (or 140 high knees in place)
5 burpees/60 yards (or 120 high knees in place)
6 burpees/50 yards (or 100 high knees in place)
7 burpees/40 yards (or 80 high knees in place)
8 burpees/30 yards (or 60 high knees in place)
9 burpees/20 yards (or 40 high knees in place)
10 burpees/10 yards (or 20 high knees in place)
*use, walking back to your starting line as your recovery

C. 10 minutes light cardio (preferably jogging)

So, you can do it in place at your house if you don’t have a place to run, but it would be better to run if possible. I used to do this workout in place of competition class when I was close to competition. Push yourself, be safe, and if you can’t do it all- no worries. But if you can sprint, it will push you to your max.