Start off today with 3 pause squats on the minute for 10 minutes. Hold each squat at the bottom for 2 seconds. Use approximately 50% of your one rep max.
Rest 5-10 minutes and then perform as many rounds as possible in 18 minutes of:
15 burpee box jumps @ 24/20 inch box
20 kettlebell swings @45/25
25 sit ups
Good luck! Post results to comments!!