Started with stretches with motivators- tappy-taps, arm circles and seal claps. Main event was sprints with lunges back while second crew did coupons with bench pressing , overhead presses and curls. Last part was strength conditioning with sit ups, planks, on the wall, ski runs, ankles and squats. COT was the importance of being in the moment and being present/engaged with your family – focus on remembering why you’re here. You’re here for them.