1. Stand straight with your feet shoulder-width apart.
2. Lower into a squat and place your hands on the ground in front of you.
3. Kick your feet back into a push-up position.
4. Perform one push-up.
5. After the push-up, shift your weight onto your left hand and right foot.
6. Simultaneously lift your right arm and left leg, extending them straight out and hold for a second. Your body should be in a straight line from your extended arm to your extended leg.
7. Return your right hand and left foot to the ground, and quickly shift your weight onto your right hand and left foot.
8. Now lift your left arm and right leg, extending them straight out and hold for a second.
9. Return your left hand and right foot to the ground.
10. Quickly pull your knees back to your chest to return to the squat position.
11. Explosively jump up from the squat position, reaching your arms overhead.
12. Land softly and transition into the next repetition if you're doing multiple reps.
Note: This is a high-intensity and complex exercise that combines strength, coordination, and cardiovascular elements, and is suitable for individuals with a good fitness level. Always focus on maintaining proper form and landing softly to avoid injury.
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