Set timer to 18 rounds of 30/10, 24 if you want a bit more of a challenge
1-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)
2- 2 MED BALL MASON TWISTS/ 2 MED BALL KICKOUTS-alternate 2 and 2 for full time
3-FLUTTER KICKS-keep it going, feet do not touch ground
4-BRONCOS- hands on ground, kick feet high from side to side over sandbag. Cardio-as many reps as possible
5-MED BALL LEG RAISES – Leg raises while supporting a medicine ball between feet. Controlled motion throughout
6-SUPER PUSHUPS- Upon each push up, raise one opposite arm and leg, return to pushup, repeat alternating