Phase I – Stairs 2 x up and down
Phase II – Set timer to 21 Rounds of 40/101-SANDBAG GETUPS-begin holding a sandbag in a seated position on the ground, get ups! Alternate sides and make sure not to rock to use momentum. Make sure you are begin static each time.
2-HALF BURPEES-Pushup, pop up to squat position. Repeat 3-SANDBAG CURLAND PRESS- Select appropriate weight but push it 4-SANDBAG TWIST SITUPS-Begin holding sandbag or appropriate weight. Twist torso left and right at the top of each situp. 5-HIP SWITCH PUSHUP-Begin in plank, switch hips so that your right leg is under and cross body. Pushup. Plyo switch hips, pushup. Repeat alternating 6- TRICEP RAISE-begin with appropriate weight held with both hands up and behind your shoulders, raise weight straight up keeping elbows in with focus on triceps 7- FEET UP TOE TOUCH-Laying flat, press legs straight up. Reach up to touch toes, keeping legs straight and feet up throughout