Awesome amounts of awesomeness:

Warmup:
~10yds down and back of:
Skips
Side shuffles
Inchworm
Duck Walk

Burpee ladder 1-2-3-4-5-4-3-2-1


Workout:
4 sets of 45 seconds on, 15 seconds off, max reps (so 16 minutes total) of:
Box jumps starting up top (so have to rebound fast) (I did 12" to save my knee)
Knees to Elbow
Ring Pullups
Handstand pushups

Total reps: 223
NO EFFING ASTERISKS! I did the workout as prescribed. Booyah grandma.