A)   Squats 125   -  execute in the least amount of sets possible, using  any kind of resistance that isn't to light, or to heavy.  

              After your squats, Jump rope 200 x

B) Over head lunges x 8 per

     Squat thrust jack  x 10

     Push press             x 10

     Mtn climbers         x 60 total

       15 min

              After your sets, Jump rope 200 x

C) Plank       x 45 sec

     V-hold     x 30 sec

      sit-ups    x 20 sec