3x (Push-ups bar with lunge jumps both legs 20, Squat jump pull ups 20)

3 x (Push-ups on bar 30, Leaning pull-ups 20 on bar, Step ups on bench with high knee 15 each leg)

3 x (Rope climb 1min, Shoulder press 15 reps, Squat 20 reps)

2 x( Lounge biceps length of room, rope triceps pull down)

Situp 3x25