Phase I
50 sec work 10 sec rest for 3 rounds
- Forward / backward shuttle run
- Side to Side shuttle run
- Fast feet
Phase II
30 sec work / 10 sec rest for 24 rounds
- Alternating Reverse Lunge With Kickand Press w/ Sandbag or Med Ball
- 3 Up Right / Row 3 Hammer Row
- 2 x Squat and 1 x Press w/ Sandbag
- Reverse Push Up or Bent Over Row
- Tucks Jump
- Plank to side Plank / Hip Dip
Phase III
50 sec work /10 sec rest 4 rounds
- Star Abs
- Blank circle left
- Blank circle right
- Sit up reach though