This workout is not as much about the muscles as it is about the mental strength. You will need your will to win. This is not for everyone.
6 point Burpees +
6 point Burpees to Star Jumps +
6 point Burpees to Tuck Jumps +
6 point Burpees to Forward Jumps +
6 point Burpees to Split Jumping Lunges
Dead Cockroaches +
Side Star Planks Right +
Side Star Planks Left +
Mountain Climbers +
Pike Press-ups +
Boot Strappers +
Pike Skull Crushers +
Leg Swoop (Similar Ju-Jitsu/MMA 4 point drill)
5 rounds – 30 seconds per exercise – Rest 90 seconds after each round. Each round is once you completed from burpees to leg swoop.
Cool down and Shoulder mobility