Start standing with your feet hip-width apart and arms extended above your head.
Bend at your knees and hips to lower into a low squat. Place your hands flat on the floor, doing your best to keep your knees in line with your toes.
Jump your feet back while you simultaneously bend at the elbows, touching your chest to the floor. Land lightly and keep your core pulled into your spine throughout the movement.
Straighten your arms and jump your feet forward to your hands. Spread your legs as you jump so when you land, you're back in the low squat position with your hands on the floor.
Drive through your heels to jump straight up, extending your arms above your head and getting as much height as you can.
This completes one rep. Complete as many reps as you can with proper form in 20 seconds.