Warmup:

100 jumprope
active stretch

2 rounds of:
8 pushup to side plank
10 side lunges
12 lateral jump over a stick


Workout:
3 rounds of:
Barbell step up (24", 45 lbs), 8 per leg
3 min. rest

Then 5 rounds of:
30 seconds wall ball
30 seconds rest
30 seconds double under
30 seconds rest

258 total reps

Then 50 situps