Circuit 1:
wall handstand military pushups – to fail
lunges – 50 alternating

Circuit 2:
plank rows – 10 per arm
jumping lunges – 10 per leg
swing kicks – 15 per leg

Circuit 3:
pullups – to fail
plyometric pendulum lunges  – 10 per leg
steps up – 10 per leg

Circuit 4:
frog kicks – 20 reps
back extensions – 10 reps on chair
pike crunch – 20 reps

Circuit 5:
wide grip pullups – to fail
wall handstand military pushups – to fail
pullups – to fail
rock star jumps – 20 reps