For Time:
5 Crunch Crunch Leg Raise
10 Single leg Deadlift and High knee each side
5 Crunch Crunch Leg Raise
20 Plank and Touch
5 Crunch Crunch Leg Raise
20 Squat and Alternating side kicks
5 Crunch Crunch Leg Raise
20 Burpee

How This Works:

Start a clock and go through the reps of each movement as quick as possible.

Movements:

Crunch Crunch Leg Raise:

Lay on your back with your hands behind your head or your arms crossed over your chest, bring your shoulder blades up and off the floor as high as you can while keeping your middle back on the floor. So two crunches before laying flat, bring your hands down by or under your hips and raise you straight legs off the ground until your heels are over your body. 1 rep = 2 crushes + 1 leg raise.

Single Leg Deadlift and High Knee:

Start standing straight with feet hip width apart and core tight.  Initiate the movement by hinging forward at the waist bringing one foot behind you up off the floor. Keeping a slight bend in the knee of the working leg and your back flat, reach down with opposite hand and touch the floor. Or as far as your flexibility allows. Stand back up by focusing on pulling up with your glutes and hamstring of the working leg. Keep your core tight, and hips square, try not to twist. Bring the back leg all the way through and stand with your knee up towards your chest. Repeat until all reps are done on one side, then switch.

Plank and Touch:

Lay face down on the floor, with your elbows straight back and wrists under your shoulders push yourself up to the top of a push up holding yourself on your hands and on your toes. Keep your body in a straight line without sagging your hips. Engage your core, squeeze your butt, and keep pushing up through your shoulders. Without twisting you hips too much, put all your weight on one hand while the other hand reaches up to tap something (the floor, ball, chair, ect.) in front of you. Put that hand back on the ground and repeat on the opposite side. Each tap is 1 rep.

Squat and Alternating Side Kicks:

Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing you knees out. Keep your back flat, chest up and core tight. Stand back up and kick one leg out to the side. Squat back down and then kick the other leg out to the side. Each squat and kick is one rep.

Burpee:

Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, bend your elbows bringing your chest and thighs to the floor, push back up to a plank, jump or step your feet in towards your hands, and finish by jumping into the air with your hands over your head.