Burpee Long Jump (start standing, squat, plank, quickly drop to push up, come up and jump FORWARD)
Push-ups to Side Plank ( Do a push-up, at top of push-up shift weight and support on one hand, shoulders and hips stacked, body aligned, tight and hips not touching ground, other arm lifted straight up, fingers pointed to ceiling. Look straight ahead) Alternate Sides as desired.
42-30-18 reps for Time
Weighted Option: Overhead Squats: if you have good technique, go heavier with the weights. Be creative if you do not have any barbells or free weights.