Workout of the Day:

Back Squats
Jump Squats
Lunges
Sumo Squats
Start with 1 minute of back squats, rest for 1 minute, then continue with 1 minute jump squats, rest 1 minute, etc...
3 Rounds

15 Stiff leg Deadlifts
50 Bicycle crunches per side
15 Stiff leg deadlifts
50 Shins to shoes
3 Rounds