All great stuff above!
Warm-up = jog, high knees, butt kicks, high skipping, kareoke, inside slide, walking lunges.
I like all of the examples above so I will add some advanced movements for the main workout.
walking on hands, hand stand push ups, walking firemans carry w a partner, squats w a partner, up hill sprints, wheel barrels w a partner!
Cool down, some core work and a light jog! Im fired up just writing this!
Good luck, Coach Briody