Bend at the hips and knees and grab a barbell with a mixed grip, your arms outside your legs. Stand up, pulling the bar and thrusting your hips forward. Try 100 kilograms; if that’s too hard, start lighter and work up to it. (Switch your mixed grip each round.)
Assume a high plank position, your body perfectly straight. Keep your elbows tucked in close to your body as you bend your arms and lower your chest to the floor. Push back up. If push-ups are too easy, scale up to handstand push-ups.
Hold a barbell at shoulder height and rest it against the front of your shoulders and upper chest with your elbows bent. Squat until your knees are bent at least 90°. Explosively push back up, pressing the bar overhead. Try 40kg, or use a weight you can handle according to your strength and conditioning level.
Stand with your feet shoulder-width apart. Squat as deeply as you can and place your hands on the floor. Kick back into a push-up position. Do a push-up, then jump your feet forward to return to the squat. Stand up, jump and clap. That’s one rep.
Ride an exercise bike for one minute at a hard effort
Next, do as many sit-ups as you can in one minute. That’s one round; do five.