Warmup: Run 800 meters, perform dynamic stretches, and then hold the bottom of a squat for 3 minutes. Lastly, perform 10 burpees taking only one breath per burpee.
Workout: Perform the following seqeunce 3 times:
1 minute Max reps Jump Rope skips
1 minute MAX reps Squats
1 minute MAX reps Tuck Jumps
1 minute Max rep Burpees
1 minute rest
*GOOD STUFF*: Interested in improving your mobility and flexibility, check out this site with Mobility Workouts posted daily by Kelly Starrett.