Perform the following in order with 30 second rest in between rounds.
8 Shoulder press (heavy),
10 hanging leg raises),
12 hand release push ups
14 barbell lunges (barbell in front rack position, stationary lunges, 7 each leg)
For hanging leg raises, you may hold a dumbbell between your feet and try to use as little momentum as possible throughout the movement for more difficulty. Use the same barbell for Presses and lunges.