HIIT IT!

Plank it Out 

3 Rounds

:15 Mountain Climbers
:15 Plank Leg Raises
:15 Plank Arm Reaches
:15 Plank Jacks
Rest 1 Minute

Alternating EMOM

Every minute on the minute for 16 minutes alternate between these exercises. 

Shuttle Sprint 5'-10'-15'
24  Lateral Jump Lunges
16 Single Arm Snatches
40 Scissor Kicks

Bonus Abs

AMRAP 4 Minutes

20 Single Leg Glute Bridge
20 Hollow Reaches
20 Reverse Crunches