Burpee Attacks + Bonus Wts

50/10 Intervals for 12 rounds or 3 X through 

1) Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches

2) Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches 

3) Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches

4) 2 x Mid Abs + 2 x Toe Touch Abs (keeping legs up at 90 degrees throughout) 

Bonus X2 (10-15 reps each move)

1) Bentover Row & Deadlift -> Lf Leg Dead Lift -> Rt Leg Dead Lift – Using WOC (I'll be using my Sandbag) 

2) Shoulder Press & Twist  – Using WOC (I'll be using my Sandbag)

3) Lunge Lawnmower Start-Ups – Left Side - Using WOC (I'll be using my Sandbag)(turn your torso, other hand on hip for stability)

4) Lunge Lawnmower Start-Ups – Right Side - Using WOC (I'll be using my Sandbag)

5) Round the World – (Think Wt in each hand, straight arm mummy lift up and snow angel down, reverse) - Using WOC (I'll be using my Sandbag clean and rotate version)