Buy In: 5 reps each movements. Mobilize.
complete the following in Tabata fashion. You'll have 10 seconds to transition between exercises.
Sit Ups (feet anchored, chest touches knees, shoulder blades touch the floor)
Box Jumps/Step Ups 20"
Bottom to Bottom Air Squats (everybody finishes with these. These are your typical air squats [hopefully they're non-typical for the "poor-quality-of-movement crowd"]. What's special about these is that you spend the 10 second "rest" period actively maintaining picture-perfect form in the bottom of the movement. If you aren't able to comprehend what I'm describing, consult the video below.