Alternating Tabata: Squats & Plank holds
Rock and roll up: Start on feet, crouched in a ball with arms wrapped around legs. Tuck chin to your chest, rock back to shoulders and try to rock back up to feet. Work to keep chin tucked and arms around legs the whole time.
AMRAP in a given amount of time of
5-10-15 yd Side shuffle (travel to 5yd line and back before moving to 10yd line etc)
2 Forward rolls
10-20 Rope jumps