Day 3 Exercise 1
Sets: 3 Reps: 10 From a standing position, bend down and touch your hands to the ground. Now shoot your legs out behind you fast so you end up in the top position of a push-up. Perform a push-up and then reverse the motion quickly and come back up. Immediately jump as far forward as you can.
Day 3 Exercise 2
Sets: 3 Reps: 10 Perform a dip and then raise your legs straight out in front of you as high as you can.
Day 3 Exercise 3
Sets: 3 Reps: 10 Perform a pull-up and then raise your knees up as high as you can.