Phase I – 10 laps warmup
Phase II – Set timer to 7 rounds of 50/10
1- Rear Lunge/ Kick / Toe Touch
2- Crab Toe Touch
3- Bridge Single Leg Raise L
4- Super Pushups
5- Bridge Single Leg Raise R
6- Front / Side / Back Kicks L
7- Front / Side / Back Kicks R
Phase III – Set timer to 3 rounds of 2 minutes work / 2 seconds rest
1) Sandbag squat and press
2) Assorted pushups
3) Around the world with sandbag
Optional Phase IV – 50 Burpees (Mandatory for Deb)