Do your body a favor and take it to another performance level entirely with the Power strike workout. This is a fast and furious, HIIT workout that raises the body's temperature, loads the aerobic and cardiovascular systems and pushes every muscle group there is to coordinate and perform better. The constant change from bodyweight to ballistic exercises and back again make sure that the pressure keeps piling up and up and up. You get into the sweat zone from pretty much the first set so you'd better be warmed up properly beforehand. The benefits are strength, speed, power and endurance.
Extra Credit: Keep the number of reps per exercise, per set constant throughout for that extra load, no dipping as you get tired.