Phase I – 10 laps warm up
Phase II – Set timer to 50/10 for 18 rounds
1) Ninja Pop-up, Tuck Jump, 5 High Knees
2) 2 Dive Bombers, Elbow Plank Press up to Star Jump
3) From Plank – 4 opposite knee to elbow / 2 alligator, 2 straight on
4) 2 Monkey Push-ups / 5 Squat Jumps
5) One Leg Bent over row (5 reps one leg then switch to other leg)
6) 4 Sumo Squats / 4 Switch Lunges