5x 60 sec.
Trinity squat, advanced hold in down position
Shoulder ab curl ups / pike with knees and feet up
Screwing arm press ups, rolling on shoulder
Tabata 20/10 8x
mountain climber / with squat
knee turck jumps / prisoner
leg swoops (break dancers)
quad (frog) push up (quad press)
4x 30 second sprints with 60 sec. jogs