Set timer to 30/10 18 rounds
1) DIVEBOMBER PUSHUPS-Begin in a pike or downward dog position, dip your head down toward the mat and forward ending in a low arch facing the ceiling. Reverse back to downward dog position. Maintain body control throughout.
2) PLYO SPLIT SQUATS-Begin with feet bladed, left foot forward, squat low, jump high and switch hips to wind up in full squat with right foot forward. Alternate
3) SINGLE LEG BRIDGE PUSH RIGHT-Begin on your back with knees bent, raise hips and right leg toward the ceiling. Press heel toward the ceiling and dip back down without dropping to the floor. Maintain body control throughout
4) DYNAMIC LOW HALF SQUATS – Begin with feet roughly shoulder width apart. Perform rapid low half-squats keeping knees bent throughout. Maintain squat position throughout.
5) SINGLE LEG BRIDGE PUSH LEFT – Begin on your back with knees bent, raise hips and left leg toward the ceiling. Press heel toward the ceiling and dip back down without dropping to the floor. Maintain body control throughout
6) SUMO SQUATS WITH SANDBAG – Begin in a wide squat stance while holding sandbag, raise left leg and knee high then return to full wide squat position. Alternate sides, maintaining bent knees and squat position throughout.