1. warm up
- 10 plank walk
- 10 squat burpee jump
2. Combo sets x3
- Superset tricep deeps 12-3-2-1 (with hold)
- Superset 30″ bear crawls / 30″ tuck jumps
These 2 sets 3 times
3. For Time
- 20 regular push ups
- 30 power burpees
- 100 jumping jacks
- 20 tricep push ups
- 20 plank pikes
- 1′ freedom squat hold
4. Tabata 4′ x4
- 20″ donkey kicks
- 10″ plank
- 20″ switch climbers
- 10″ rest