Warmup 10 laps
Set timer to 18 rounds of 50/10
1- LATERAL JUMP OVER SANDBAG-Begin with sandbag on the ground to your right, hop over the bag. Repeat alternating. Cardio!
2–THREAD THE NEEDLE PUSHUPS- start in a strong crab position, thread right foot under body, while bringing left hand to ground (flip over into a one leg plank), do one raised leg pushup, repeat in reverse
3- LATERAL JUMP SINGLE LEG (LEFT)-Hop from side to side on one leg only. One set for each leg
4- MED BALL HAND TO FEET PASS-Begin lying with legs straight out, holding medicine ball above your head, sit up and secure med ball between feet, return to flat, raise legs and take med ball with hands. Repeat exchanging med ball from hands to feet.
5- LATERAL JUMP SINGLE LEG (RIGHT)-Hop from side to side on one leg only. One set for each leg
6- SITUP TRUNK TWIST-Begin with hands behind head. Twist torso left and right at the top of each situp. Use med ball or sandbag for weight if desired
7- LEFT FRONT KICK / RIGHT BACK KICK-one set per side
8- DEAD MAN BURPEE / REVERSE CRUNCH- burpee with complete stop at the bottom and reverse crunch contracting back muscles raising arms and legs off the ground (skydive position)
9- RIGHT FRONT KICK / LEFT BACK KICK-one set per side