A.
Strength set:
Back rack lunge (off the rack)
4 x 6 @ 75-80% (3 per leg)
(15 min)

B.
3 rounds
16 jumping lunges
6 burpee
16 jumping squats
6 burpee
16 box jump (24/20)
6 burpee
16 v-up
6 burpee