Set timer to 12 rounds of 50/10
1-TUCK ABS-begin in tuck position, spread out to wide V position, back to tuck. Body off the floor the whole time
2-CROSS JACKS-like jumping jacks only legs cross over each other. Hold sandbag for added intensity
3-2 SIDE LUNGES/ 1 CLEAN AND PRESSS-with sandbag
4-TOUCH DOWN JUMPS-Begin in wide full squat touching the ground, jump up bringing feet together and arms straight up, then back down into wide squat beginning position touching the ground
5-PLYO V / SITUP JAB CROSS- begin in a flat star position, do one plyometric V then return to flat star position then perform a situp with a jab, cross at the top. Repeat. 90% output
6-CHEST PRESS-begin flat or slightly inclined and use sandbag or med ball for weight