1.

3 rds, 30 sec of rest

7 burpees

7 squats

20 jumping jaks

2.

Tabata 40/20 air squats, 3 rounds

3.

Tabata 40/20, rock climbers, 4 rds

4.

3 rds, 30 sec of rest

10 sit-ups

20 ahil touches 

1 min plank

5.

30 burpees.

Extra

plank 8 min min