Assassins need to bring every muscle they have into play. No assassin workout could then be complete without a mix of isometric and ballistic exercises for maximum muscle strength, stability and control. This one will help you achieve it all. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: calves, adductors, shoulders, quads, triceps, lower abs, lateral abs. 

Tips: When performing mountain climbers keep your hips parallel to the floor at all times. Work your knees fast but avoid the up-and-down bounce that could injure your lower back.