12 rounds of 50 second work period /10 second rest
1. 10 x High Knees & 10 x Mountain Climbers combo
2. 2 x Squat Jumps & 2 x Push-ups & 1 x Tuck Jumps
3. Plank Jacks- Center then side to side
4. Clean & Press then Squat & Press then Push Up with sand bag
5. 5 x Tuck Jumps & 5 x ½ Burpee to low squat and hold for 1 sec
6. One leg pushups (Left then Right)
7. Switch Lunge & shoulder Press with sand bag
8. 2 x Side Lunges touch the ground each time (L&R) Side Punch & 2 Tuck Jumps (Lunge each side touch the ground then turn each side and punch)
9. 10 x Squat (w Sand bag) & 10 x Squat Jumps
10. Standing Knee to Elbow oblique crunch 10 x each side
11. Push up with one Plank Jack
12. Speed run in place