6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

1. Gorilla crawls
2. V-sit crunches with single arm press
3. Banded v-sits
4. Oblique twist raises
5. One foot plank
6. Butterfly sit ups

5 minute extreme endurance - 1 minute per exercise
Jumping jacks
Explosive jumps
Skater strides
Toe kicks
Burpee