Set timer to 21 rounds of 50/10
1) Ninja Pop Up, Tuck Jump, 5 Dynamic ½ Squats
2) 2 Dive Bombers / Elbow Plank Press Up / Star Jump
3) From Plank – 4 Opposite Knee to elbow / 2 Oblique, 2 Straight On
4) 2 Monkey Push-ups / 5 Squat Jumps
5) One Leg Reverse Pull-ups or Bent over row with sandbag or bands (5 reps one leg then switch to other leg)
6) 4 Sumo Squats / 4 Switch Lunges
7) V Abs Reach Through