Set timer to 18 rounds of 30/10
1-ROUND KICK-STRETCH TO REAR LUNGE-Outside round kick-stretch into rear lunge. Alternate sides
2-BRONCOS- hands on ground, kick feet high from side to side over sandbag. Cardio-as many reps as possible
3-SANDBAG CLEAN SQUAT PRESS- Select an appropriate weight. Keeping good form, clean the sandbag, squat with sandbag then press sandbag up.
4-PLYO STARS- begin in tuck position and explode into star
5-OPPOSITE ANKLE TOUCH PUSHUP-After pushup, touch left ankle with right hand, repeat alternating.
6-MEDICINE BALL KICKOUT-Begin in a reclined V position holding med ball up, bring knees to chest and kick straight out, feet don’t touch the ground.