Shuttle Run F+B x4
Shuttle Run Side to Side x4
Toy Soldier 5m
Knee Hug 5m
5 Kip Swings (w/band?)
Run 300m
Ski 10 Calories
Bike 10 Calories
10 Box Jumps
10 Push Press
10 Pull-ups (w/band?)
(try and complete within 15 minutes)

"Operation" Front Squats x8
(With an empty bar, try and stand with your toes in between the rig uprights and perform a squat without the bar touching the uprights.)
This is a crucial awareness as to how far you are letting the bar travel past the balls of your feet while lifting heavy weights. Anything past the balls of your feet will put unnecessary strain at best, and at worst lead to injury.