Not for the weak-kneed…  A great plyometric workout.  Awesome for intervals.

10 jumping squats*, continuous, followed immediately by 10 box jumps.

Rest as needed.

9 jumping squats, continuous, followed immediately by 9 box jumps.

Rest as needed.

8 and 8

Rest.

7 and 7.

Rest, and so on… down to 1.

*jumping squat = a body weight squat, followed by a jump, and then sink immediately into the next squat.