Set timer to 18 rounds of 30/10
1-BROAD JUMP / 2 BACK – Good squat position, big jump forward, 2 small jumps back
2-SURFER POPUPS- Drop into plank, pop up bladed into a surfer stance, repeat alternating sides
3-HIP DIPS RIGHT- begin in a firm right side plank position, dip and raise right hip. Hang in there!
4-HIP DIPS LEFT- begin in a firm left side plank position, dip and raise right hip. Hang in there!
5-HIGH KNEES-cardio..hopping from one foot to the next. Bring those knees high. 90% output
6-SCORPION PUSHUPS- pushups with one leg raised high in an arc, alternate sides