Repeat 5 Rounds
60 seconds of body weight or dumbbell squats (Focus on strict form first and speed second. If form is compromised, take a breather).
60 seconds of jump squats or dumbbell jump squat shrugs
60 seconds of 3 second isometric push-ups (isometric hold at bottom of push-up with chest 1 inch off ground)
90 second plank on elbows or elbows extended
30 seconds of burpees and 20 seconds of mountain climbers as active recovery.