Phase I–Set timer to 18 rounds of 50/10
1-FAST FEET-From slightly bent over squat position, step from left foot to right foot as fast as possible. Make sure to look forward to maintain posture. 90% output
2-PLANK JACK PUSHUPS-Begin in plank position, as you lower torso, hop feet out, then hop feet back to plank position as you pushup
3-LATERAL CROSS LUNGES-Pushing sideways off of left foot, lunge with right leg, touching ground with left hand, Left leg dips behind right leg. Alternate from side to side
4-SANDBAG CURL-Select appropriate weight but push it
5-SINGLE LEG HOP SQUAT-Hop on left leg twice to the right, squat, up to right leg, hop twice to left, squat. repeat
6-SUPER PUSHUPS-Upon each pushup, raise one opposite arm and leg, return to pushup, repeat alternating.
Phase II—Set timer to 4 rounds of 50/10
- KNEES TO ELBOWS-Begin with hands behind head. Keeping back stable, tighten core and curl knees up to meet elbows
- MED BALL KICKOUTS-begin in a reclined V position holding med ball up, bring knees to chest and kick straight out, feet don’t touch the ground.
- STATIC V-raise torso and legs to a V position. Hold steady maintaining good form.
- STANDING OBLIQUES-Begin standing with hands behind head, bring knee up to the side to meet elbow while contracting obliques. Focus on form and concentrate on crunching obliques