HIIT: 3 x 7 min rounds with 1 min rest after each round
:30 sec Dynamic Explosive and Speed, followed by :30 Sec Isometric and Stabilization hold.
All body weight exercises moving all the way through the board for a full 7 min before resting and repeating.
-:30 Lateral Bounds / :30 Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)
-:30 Ninjas / :30 Plank
-:30 Hip Bridges / :30 Single leg Hip Bridge Hold (15 sec left/right)
-:30 Plyo Push ups B: Reg Push Up / :30 Push up hold (elbows at 90 degree) (mod = high plank hold)
-:30 Leg Lifts / :30 Hollow Hold
-:30 Alt Superman / :30 Superman Hold
-:30 Squat Jumps / :30 Squat Hold