1. Start in a standing position with feet shoulder-width apart and a ruck on the ground in front of your feet. 2. Squat down and place hands on the floor. 3. Jump feet back into a plank position. 4. Perform a push-up. 5. Jump feet back up toward hands. 6. Jump over the ruck, turning around to face the ruck as you jump. 7. Repeat on the other side.