3 Rounds

1 Minute Plank Hold

:45 Sec Superman Hold

:15 Sec Break

:30 Sec Hollow Rock Hold

:30 Sec Hold on bottom of Pushup

into:

3 Rounds

50 Pushups

15 Box Jumps or 15 Broad Jumps if you cannot Box Jump

15 HSPU off the ground

into:

400M Run

100 Steps Walking Lunge