Phase I – Set timer to 21 rounds of 40/10
1-20 FAST FEET / 2 TUCK JUMPS
2-BENT OVER ROW
3-HIGH KNEES
4-2 SUPERMAN PUSHUP / 2 PLYO
5-STAR JUMPS
6-TRICEP EXTENSIONS
7-3 POINT CURL
Phase II– 50/10 3 rounds
1-SANDBAG SITUP TWIST
2-STAR ABS
3-KNEES TO ELBOW