Phase 1 set your timer 50 /10 for 9 rounds
1. Commando Push ups
a. Push up, knee to chest alternating left/right (I rep each leg), roll left, Repeat
2. Rear lung / high kick
a. Lunge to the rear alternating legs, touch the ground in front of your lead foot. When you raise back up swing your leg in front of you and touch your foot with the opposite hand. Repeat other side
3. Med ball Chop
a. Place ball at on the outside of your left foot, squat twist to pick up the ball, raise the ball overhead with arms straight, lower on the opposite side.
Phase 2 Complete the following 3 exercise for 2 min each
1. Push-ups / 21’s
a. Your choice of pushups, 3 different types 7 reps each.
2. Squats / 21’s
a. Your choice of squats, 3 different types 7 reps each
3. Abs /21’s
a. Your choice of abs work, 3 different types 7 reps each