This is a very short training so its more important than ever to get quality out of your work. You should try and make the skips 50 double unders if you can. Go heavy on your Deadlifts whilst keeping good form.
20 Dead lifts
15 Clap push ups (see push up variations)
20 Barbell Bicep Curls
Carry out the above exercises back to back, on completion rest for 2 minutes, this is 1 round. Repeat 4 rounds[wpdm_file id=5]