5 sets of
30 light-weight banded goblet/sissy squats immediately followed by 12 heavy dumbbell front squats.

Note: Use a medium to heavy tension band for more stability, lean back into the band and let it sort of catch you. Get heavy in the front squats. Rest 90 seconds between sets.

4 sets of
20 alternating oscillating lunges or 10 each leg

Note: Pay close attention to the video as these lunges are 1/2 rep into a full rep. In other words 1 rep = 1/2 rep from the bottom (stop mid way up then back down, then back up standing up all the way up) into a full rep. Rest 2 minutes...

3 sets of:
45 second plank
30 V-ups or V-tucks
Notes: Rest 75 seconds needed between sets.

4 Rounds of
200 meters or 1 minute and 30 seconds run
20 alternating dumbbell snatches
10 burpees

Note: Move from one movement to the next with little rest or no rest in between. Use a weight that challenges you but allows you to break the snatches sets in two rep schemes. For example: for the 2...