Some tossing with Scott, and then some plyos (high knees, butt kicks, stompies, horsies, toe touches, lunges)
Each set lasts 1 minute. The first 15 seconds is a bodyweight exercise, followed immediately by a 25 yard sprint, a return to the starting point, and then rest until the minute is up. 3 rounds:
Set 1 - Star jumps, sprint, side shuffle back
Set 2 - Push-ups, sprint, run backwards
Set 3 - Burpees, sprint, side shuffle (opposite leg leading)
Set 4 - Squats, sprint, sprint!
I took a minute-long break between rounds 2 and 3, and I tweaked my back/butt on my last squat (and couldn't do the last sprint). OW. Icing now, taking it easy for the rest of the day.