Do eight reps of each move, lowering on a count of four and then immediately lifting. Alternate moves with those in Series 3: Go from split squats to split jumps; push-ups to plyo push-ups; dead lifts to broad jumps; inverted rows to fast inverted rows; V-ups to alternating V-ups.
Split squat Push-up Dead lift Inverted row
Lie faceup on floor with arms behind head, legs extended. Engage abs, lifting arms, torso, and legs off floor into a V shape, then slowly lower to start on a count of 4. Do 8 reps.