20 Barrier Lateral jumps (see the link)- use a box, spot in the floor , yardstick, etc….whatever you have-http://www.exrx.net/Plyometrics/BarrierLateralJump.html
20 Pull ups- ( use a desk, table or whatever you have access too)
20 Vertical Leg crunches (1.Lie on the floor and extend the legs straight up with knees crossed. 2.Place your hands behind the head for support, but avoid pulling on the neck. 3.Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.4.Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.)
4 Rounds for Time!!!
Vertical leg crunches