Step by step instructions
Squat deeply with feet hip-width apart and hands on the floor under shoulders. Tighten abs and jump feet back to a plank position. Bend arms, and instead of going into a full pushup, scoop chest forward toward floor (as if diving into the water head first), lifting head and chest and arching back to complete the scoop. Immediately reverse scooping motion to return to plank position.
Jump feet in toward hands, landing in a deep squat. Immediately jump straight up, swinging arms overhead for momentum. Land in starting position. Repeat as quickly as possible.