1- 100 yard run (no space? :30 sec high knees)
2- 5 yd bear crawls (10yds total)
3- standing broad jumps
4- candlestick roll ups (google it)
5- burpees
6- walking lunges
7- push-ups
8- sit-ups
9- mt. climbers
10- jump squats
11- Arm haulers (4 equals 1 rep)
12-  Rock climbers (4 mt climber + 1 push-up + 1 rep)

*complete like the song*
Day 1
Day 2+1
3+2+1
4+3+2+1 and so on...