A. For time
50-40-30-20-10
Double unders
Sit-ups
+
10-20-30
Pistols
Push-ups
B. 3 sets.
30 hollow rocks
30 glute bridges
*substitutes for DB....double single jumps, practice DU for the same number of seconds that there are reps, lateral side to side hops
*pistols to a chair, couch, use the wall as balance or do double the amount of air squats
*you may add weight to the glute bridges but keep weight light so as to be able to move through all 30 reps continuously