Set timer to 24 rounds of 30/10
1) Crab kicks – begin in strong crab position with one leg in the air, switch legs (only one leg on the ground at all times)
2) Diagonal knees left- balanced on right leg with arms above head to the right, bring left knee up while crunching abs and arms down to meet knee. Repeat at high intensity
3) Bent over sandbag row – keep strong form with slight lumbar curve, look up
4) Diagonal knees right- balanced on left leg with arms above head to the left, bring right knee up while crunching abs and arms down to meet knee. Repeat at high intensity
5) Head touch pushups – begin in dive bomber position and lower head to ground, repeat
6) Tuck jumps – jump high while tucking legs up at full intensity