Sit on floor with legs extended and palms pressing into floor behind hips with fingertips facing body. Press into hands and straighten arms to lift hips to start. Bend arms back, lowering hips to hover 1 inch above floor.
Explosively push up, rotating over left side to come into plank on palms.
Immediately do one push-up (arms bent straight back with elbows tight to ribs). Explosively push up and rotate over left side to return to start. That's 1 rep. Do 20 reps (alternating sides for the flip), then jog in place for 30 seconds.