Set timer to 12 rounds of 50/10 90% output
1- PRISONER GETUPS-from a seated position on the ground, clasp hands behind head and get up, alternating sides
2- RAPID PLYO PUSHUPS- try to come off the ground with both hands. If unable to do this, at least make sure you are keeping good speed. As many reps as possible
3- Reach Through abs–begin laying flat with arms and legs in star position, explode up and reaching through legs.
4- 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