Set timer to 24 rounds of 30/10
1- MULE KICK BURPEE-begin in a wide pike position with hands and feet on the ground, kick legs up and out to the side with full weight on hands, pop up and jump, then drop back down in to pike. repeat
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-UPRIGHT ROW-bring sandbag up to chest height while keeping an upright posture
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- SANDBAG PRISONER GETUPS-from a seated position on the ground, holding sandbag, get up, alternating sides
6- TUCK JUMPS – jump high while tucking legs up at full intensity
7- OVERHEAD MED BALL KICKOUTS-begin in a reclined V position holding med ball overhead, bring knees to chest and kick straight out, feet don’t touch the ground.
8-FAST FEET- From slightly bent over squat position, step from left foot to right foot as fast as possible. Make sure to look forward to maintain posture. 90% output