Checkmate Martial Arts®

Set timer to 30/10 for 18 rounds 1-DIVEBOMBERS 2-BURPEES 3-SANDBBAG SQUAT LEG LIFTS-holding sandbag, squat then lift leg out to the side, repeat alternating 4-HIP DIPS L-in side plank position, dip and raise hip 5-HIP DIPS R-in side plank position, dip and raise hip, other side 6-PRISONER GETUPS-from a seated…

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