Time & Reps

3 Rounds of:
20 squat jumps
15 + 15 lunge push
20 plank jacks

then

3 Rounds of:

12 push up + opposite arm & leg raise
20 plank twist
20 sit ups

then

3 Rounds of:

14 plank to push up
15 dips
30 sec hollow hold

Rest 1 min

Tabata air squat