Phase I – Set timer to 6 rounds of 50/10
1-Rear lunge / kick / toe touch- Lunge with right leg, touch ground with right hand, kick right leg straight out and touch right toe with left hand. Repeat alternating.
2-Opposite star abs- Begin lying flat with arms and legs in star position, explode up touching opposite hand to toe. Repeat alternating sides.
3-Sandbag Lowjacks- Holding sandbag, jumping jacks in low squat position. STAY SQUATTED!
Phase II – Set timer to 3 rounds of 2 minutes work / 10 seconds rest
1-Sandbag Squat and Press
Phase III – Stairs
5 flights 2x