Get it done...

Warm up:  2 rounds of

50 single leg hops per side

30 air squats

20 skaters

Conditioning: 

100 meter sprint (to the cone and back) 

1 burpee

200 meter sprint (to the cone and back twice)

2 burpees

So on and so forth until you have done a 100 meter run and 10 burpees.  

Core:  plank tabata for 5 minutes

20 second plank

10 second rest

10 sets

 *Below is an example of each exercise in each section of this workout. Have fun!