Borrowed from CycloneFit.com
50/10
*1 cardio/2 rounds couplets
*switch kick runners
staticlow squat opp toe touch
dive bombers
*switch kick runners
wall climbers
sumo heel raisers - sumo squat, lift heels, stand up, go down, drop heels
*dynamic squats - chest high, power squat in and out touch ground
kick thru push ups - step forward, kick thru , back , push up
bridge kicks
*dynamic squats
burpees
shoulder push ups
*jump ropes
rev lunge twist side back row - db
bicycle
*skips
sand bag get ups - hold bag
jump squats
*skater lunge - squat down touch with toe out, switch
hip raises
straight side arm balance
*skater lunge
360 push up
v ups
Rate 5 - 7
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