1.Stand with your feet shoulder-width apart, push your hips back, bend your knees, and lower your body into a squat.
2.Place your hands on the floor directly in front and inside of your feet, shift your weight onto them then lie on your front (chest to floor and push back up to plank).
3.Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air.
4.Jump your feet back so that they land just outside of your hands again.
5.Explosively jump up into the air. Land and immediately lower back into a squat for your next rep.