Set your interval timer to 50/10 for 12 rounds
1) Back lunge to kick stretch (lunge back touch the ground with same side hand, then kick forward touching toe to opposite hand)
2) Stationary squats with or without sandbag
3) Reverse push-up or modify with sandbag row
4) Side to side med ball push-up (one hand on med ball balancing, push-up, remove and replace other hand, push-up)