30 seconds of each exercise with no rest Complete each block (A,B,C,D) x 3 Rounds Rest 20-30 seconds after each round If you want a target rep range to aim for.... A) Press ups x 8-12 reps Press up knee tap x 16-20 Plank B) Squats x 8-12 reps Squat jumps x 15-20 reps Squat hold C) Superman x 16-24 reps Kick through x 16-24 reps Hollow body D) Burpees lateral Jumps 8-10 reps Skater steps 12-16 reps