• 0:08: 2 cones | push outside left foot – push inside left foot – drag past cone left foot – drag back right foot – push outside right foot – push inside right foot – drag past cone right foot – drag back left foot. | 1 minute without stopping – 30 seconds rest. Repeat 3-4 times.
• 1:02:  3 cones inline | in-between RL under right cone – around middle cone: inside left – drag right – pullback left –  in-between RL under left cone – inside left forward & drag back left – in-between LR under left code – around middle cone: inside right – drag left – pullback right – in-between LR under right code – inside right forward & drag back right. | 1 minute without stopping – 30 seconds rest. Repeat 3-4 times.
• 2:03: 3 cones inline | drag right foot – stepover (Stanley Matthews) right – push outside left – around middle cone CW – repeat Stanley Matthews with right foot – go around left cone CCW – Stanley Matthews with left foot – go around middle cone CCW – repeat Stanley Matthews left foot – go around right cone CCW. | 1 minute without stopping – 30 seconds rest. Repeat 3-4 times.
• 3:30: 3 codes in triangle | in-between LR – push forward right – sole roll across with right foot – make a square around the top cone CW – in-between RL – pull back L – in-between LR – in-between RL – push forward L – sole roll across with left foot – make a square around the top cone CCW – in-between LR – pull back R – in-between RL. | Repeat sequence 5 times. With 20 seconds rest in between.
• 5:03: 4 cones in a square | pull back left & turn open -90° – push forward inside left – pull back left – turn 90° – push forward right – L-behind right – pull back left & turn open -90° – push forward inside left – pull back left & turn open -90° – L-behind right – … until you’re back at the start. Next, repeat in the other direction. | Repeat sequence 5 times. With 20 seconds rest in between.