Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(20)
WRK 4:00 REST 1:00 x4
10-10m shuttle runs
10 sit to stand w/db's(sit down to a bench or a box with db's by your side then stand up).
10 kettlebell swings
10 heavy jump rope or 20 singles/doubles

Finisher
50 cross crunch
1:00 min hamstring stretch