Phase 1- Set timer to 21 rounds of 40/10 (sand bag needed)
1- SQUAT TOUCH JUMP-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
2- 3 POINT SANDBAG CURL-select appropriate weight but push it
3- BROAD JUMP / 2 BACK – Good squat position, big jump forward, 2 small jumps back
4- SANDBAG SQUAT PRESS- Select an appropriate weight. Keeping good form, squat with sandbag then press sandbag up.
5-CHEST PRESS-begin or slightly inclined and use sandbag or med ball for weight
6- 10 HIGH KNEES / 2 TUCK JUMPS
7- SANDBAG SUMO SQUATS– Begin in a wide squat stance while holding sandbag, raise left leg and knee high then return to full wide squat position. Alternate sides, maintaining bent knees and squat position throughout.
Phase 2- 50/10 4 rounds (body weight only)
HIP DIPS RIGHT- begin in a firm side right side plank position, dip and raise right hip. Hang in there!
SCISSOR ABS-with legs straight, cross left leg over right, then right over left. Repeat with legs never touching the ground
HIP DIPS LEFT- begin in a firm side left side plank position, dip and raise left hip. Hang in there!
PLANK CROSSBODY KNEES- Begin in plank position, bring left knee under body toward right elbow then back to plank, repeat alternating (like mtn climbers but cross body)