For 5 min. Perform high knees.
Trainer blows the whistle and you do 4 lunge switches then
continue to repeat high knees until trainer blows the whistle again.
After 5 min. Take 1 min to rest then:
For 5 min. Perform as many situps as possible.
Trainer blows the whistle at which point you do 1 tuck jump and then
continue situps until whistle is blown again.
After 5 min of this take 1 min to rest and then repeat each 5 min. Interval.