Warm up: 2 rounds of
50 single leg hops per side
30 air squats
100 meter sprint (to the cone and back)
200 meter sprint (to the cone and back twice)
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
*Below is an example of each exercise in each section of this workout. Have fun!