Go through the following 4 rounds
-1 minute of burpees
-1 minute of GHD sit-ups.
-Rest 1 minute
Scale to tuck ups https://www.gymnasticbodies.com/exercises/tuck-up/
-1 minute of deck squat
-1 minute of arched body rocks.
-Rest 1 minute
-1 minute in the bottom of the squat (use counter weight if desired)
-1 minute of hollow rock/hold (scale by bending knees)
-Rest 1 minute
-1 minute push ups
-1 minute of GHD hip extension