Phase I – Set timer for 3 rounds – 4 minutes work period / 40 seconds rest.
Round 1
20 HIGH KNEES
10 STAGGERED PUSHUPS
(alernate these for 4 minutes)
Round 2
20 REV PUSH UPS OR BEND OVER ROW
10 PLANK JACKS
(alternate these for 4 minutes)
Round 3
20 SANDBAG SQUAT JUMPS
10 DIVEBOMBERS
(alternate these for 4 minutes)
Phase II – Get outside and walk, run or bike