Flatten the Curve – Workout 12

Warmup
1 minute jumping jacks
Sympathetic Breathing Protocol
10 Plank Shoulder Circles + 10 Pushups
10 Alternating Quad/Hip/Hamstring Flow + 20 Air Squats
5 Drop Catch Fast Feet for 5 seconds.

Energy System Development

1 minute on / off
Down to the Floor + Pushup + Burpee Transition to Bottom of Squat + Vertical Jump with Knee Tuck
x8 Build intensity across sets.

Note: If no strict pushups are present, proceed to burpee transition to bottom of squat.