Calling this workout "quick sand" because... well you will just have to do it and see, then comment below and say "true true." I told my group, after we did this workout together, you would not do all of this if you were by yourself, and they all agreed. Grab somebody and force them ever so sweetly to sweat with you a minute. You and your friend will be better served having done so.

**We did this workout in a basketball gym, you can do it anywhere, but when I say laps I mean the length of a bball gym (1 lap=down and back or 100m)**

Warm Up

Jog 4 laps
Side Shuffle 2 laps
High Knees and Butt Kicks 1 lap
Inchworm Broad Jump (walk your hands out to plank, do a push up, walk your feet in to your hands stand up and jump forward)
Run (I said run) 4 laps
2x Lunge to half court hop back to the baseline
2x Bear Crawl forward to half court and backwards back to baseline

Hot Up

10 Squats (at the baseline) 1 lap
20 Squats 2 laps
30 Squats 3 laps
40 Squats 4 laps
50 Squats 5 laps

Werk

15 min AMRAP (as many times through all exercises as you can)

150 Jump rope (single unders)
15 Burpee Lateral Hops
15 Squat Snatches (15 on each arm)
15 Side Shuffle Side Wall Ball Toss (heavy med ball, shuffle and throw with obliques against a wall, catch the ball and then shuffle away, touch the floor with the ball, and repeat. 15 on each side)
5 Zig Zag Run (full length of the gym, 5 cones)
15 Handstand Straddle jumps (against a wall if you need to for handstand, modify with a donkey kick).

REST 2 minutes