6 exercises - 3 drop sets - 1:30/1:00/45 work - 12 seconds rest with 32 second cycle rest after 3rd set.

1. Leap frog, sprints
2. Alternate toe tap
3. Squat jumps
4. Knee crunch
5. Plank step ups
6. Slow animal crawls

3 minute extreme endurance 1. Low later steps 2. Mini squat jumps 3. High knee hops