Set timer to 21 rounds of 45/10
1) 10 HIGH KNEES-/ 5 JUMPING SQUATS
2) 2 PLYO PUSHUPS / COMMANDO ROLL/ 2 PLYO V
3) REAR LUNGE HOP-lunge back with right foot, bring right knee up as you hop high on left foot. 5 each side then switch
4) SUMO PUSHUPS-pushup, raise right arm up into a side plank position, return right arm to ground right into down pushup position, repeat alternating
5) OBLIQUE KNEE TO ELBOW-Lie on your right side with right arm out in front perpendicular to body for stabililty, right hand behind head. Bend knees and bring up to meet elbow and then back out. Feet do not touch floor throughout
6) BRONCOS- hands on ground, kick feet high from side to side over sandbag. Cardio-as many reps as possible
7) OBLIQUE KNEE TO ELBOW-Lie on your left side with left arm out in front perpendicular to body for stabililty, right hand behind head. Bend knees and bring up to meet elbow and then back out. Feet do not touch floor throughout