BuddBells.com

Warm-up: 2 rounds
1 min plank
10 frog hops from a plank
10 superman

Workout: 1 round
10 TGU (5 each side)
10 Hindu push-up
20 pull-ups
20 SDHP/push-up/bridge each side
30 walking swing
30 c/p from the floor each side
40 v-ups
40 TRX squat row
50 double unders
50 jumps 4 height