WARMUP:

:60 leg swing skips (outside)

WORKOUT:

Set 1
Burpees
:20 on, :10 rest
repeat 4x
:30 rest  before set 2

Set 2
Touch downs
:20 on, :10 rest
repeat 4x
:30 rest before set 3

Set 3
Boat situps
:20 on, :10 rest
repeat 4x
:30 rest before set 4

Set 4
Forearm plank jacks
:20 on, :10 rest
repeat 4x

STRETCH:

Kneeling quad stretch :30/side