Do 10 pushups, 10 situps and 10 air squats EMOM for 20 minutes.  

Do the following circuit for 2-3 mins each move for 5-10 seconds. Then rest 1 min, do 5-10 rounds. squat jumping jacks (skater jumps) pushups

10 reps/side single leg hip thrust 10 reps/side Bulgarian split squats 10 feet elevated pushups 10 reps/side alternating stepup jumps Do 5-10 rounds.

Repeat each move for 1 minute: 10 secs work, 10 secs rest. Squat jump Plyo pushup Split jump T rotation Tuck jump Do 6 rounds

For 10 mins do the following circuits: 1 long jump 5 plyo pushups 10 split jumps 20 jumping jacks