Run 400m (or 4 Min of Cardio of Choice)
4 Rounds 15 seconds per movement
Every Minute on the Minute for Ten Minutes
5 jump squats
40 yard dash (sprint)
this means you do this ten times, and you get to rest for what ever balance of time left you have for the one minute.
Be smart, and if you feel something tweak or get tight, stretch, take a round or more off, and drink water.