Sprawlees
Works on improving core, shoulder, and leg drive. Can be added to the workout in this fashion – 5 sets, 7 reps, 20 seconds off
Here is a detailed step-by-step explanation of sprawls:
Stand upright with knees slightly bent.
Bend down swiftly into a plank position, from here kick and bring the feet close to your hands.
From this position, kick back and bring the feet back to plank position. Repeat this for the prescribed time. Return to the starting position.