After warming up:
1. Half pyramid of calisthenics (20 mins). Do one Squat, one Steam Engine, one Jump Squat, and one Steam Engine; then do two of each, three of each, etc. up to 15.
2. As many kicks as you can in 15 minutes (at least 200)
3. As many 100 yard dashes as you can in10 minutes (at least 12)
Cool down and stretch when you’re done.