I wish I were a meteorologist: we are going to postpone the Quarters workout until Tuesday.
Begin with 8 minute Abs.
21 perfect pushups. Do as many reps in 1 set as you can do well. This may mean 21 sets of 1 or 7 sets of 3. Push yourself, focus on form.
30 seconds calisthenic pushup. Like a plank but from the pushup position.
21 seated dips. Use a chair or coffee table to dip from.
30 second bridge. Like a crab walk without the walk.
3 sets of 70 air squats. Yep, 210. Short break in between sets.
30 seconds calisthenic pushup.
3 more perfect pushups.
30 second bridge.
Finish with 8 minutes abs.
Your arms should be rubber by the end. Max effort. Should take about 40 mins all in.