Set timer to 24 rounds of 30/10
1) Grasshoppers-Like mountain climbers, begin in plank and jump right leg up to right hand with bent knee and flat foot, alternate. Knee should be bent and near your shoulder like a grasshopper.
2) Diagonal knees left- balanced on right leg with arms above head to the right, bring left knee up while crunching abs and arms down to meet knee. Repeat at high intensity
3) Sandbag squats
4) Diagonal knees right- balanced on left leg with arms above head to the left, bring right knee up while crunching abs and arms down to meet knee. Repeat at high intensity
5) Upright row
6) Fast feet- in squat position, step from left foot to right rapidly at high intensity