Warm up-10 laps
Set timer to 24 rounds of 40/10
1–SANDBAG CURL-select appropriate weight but push it
2–PENDULUM LEGS – lay on your back with legs locked straight towards the celling drop legs from side to side. Maintain full body control throughout
3–2 PUSHUPS / POP UP / 2 TUCK JUMPS
4–SITUP TRUNK TWIST-Begin with hands behind head. Twist torso left and right at the top of each situp. Use med ball or sandbag for weight if desired
5–2 KICKOUTS / ROLL / 2 REVERSE CRUNCHES
6–HIGH KNEES
7–TIRE JUMP- begin in squat position and jump to tire in squat position. Plyo
8– TRICEP RAISE-begin with appropriate weight held with both hands up and behind your shoulders, raise weight straight up keeping elbows in with focus on triceps