Each phase is 20 sec work and 10 sec rest for 8 Rounds
Phase 1-Burpees / Divebombers Phase 2-Sandbag chest press/ Sandbag shoulder press Phase 3-Prisoner get ups/ Mason twist Phase 4-Sumo squat/ Sit- up jab crossEach phase is 20 sec work and 10 sec rest for 8 Rounds
Phase 1-Burpees / Divebombers Phase 2-Sandbag chest press/ Sandbag shoulder press Phase 3-Prisoner get ups/ Mason twist Phase 4-Sumo squat/ Sit- up jab cross