- From standing, lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back, simultaneously bending your elbows behind you, touching your chest to the floor.
- As you jump your feet forward to your hands, straighten your arms and come back into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- Do eight to 12 burpees.