Mixed Tabata: Pick 8 movements that can be done for 20 sec each without equipment and rotate through them, Tabata style.
Mobile Plank: Athlete gets in the plank position with their hands shoulder width apart on a light barbell resting on the floor. Trainers lift the barbell up and move it to different elevations while the athlete maintains the plank position throughout. More advanced athletes might even be moved past upright into a partially suspended position.
10-9-8-7-6-5-4-3-2-1 Reps of