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) BRIDGE SINGLE LEG RAISE RIGHT-Begin in bridge position with hips up during right leg raises
3) DYNAMIC LOW HALF SQUATS – Begin with feet roughly shoulder width apart. Perform rapid low half-squats keeping knees bent throughout. Maintain squat position throughout.
4) BRIDGE SINGLE LEG RAISE LEFT-Begin in bridge position with hips up during left leg raises
5) 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.
6) V ABS-Like a jack knife, but with arms and legs wide. Plyo!