45 seconds of work /15 seconds of recovery with a 2 minute rest between circuits. Each circuit will be done for 2 rounds non-stop.
- Dynamic Squats
- Single Leg Dive Bombers (r/l switch at rounds)
- Mtn. Climbers
- Squat Jumps
- Crab Thrusts (while in the crab position, thrusts hips up and down in a piston like action)
- Plyo Push-ups
- Rapid Alternating Anterior Reaches (step quickly into a lunge position and reach forward)
- Diamond Sit-ups
After your done everyone run the Industrial Loop for a lap.