Tire run: 1 minute
Stand with feet wider than hip width (as if you were standing in the center of two tires). Pump arms and drive knees up and to the side, keeping feet wide [as shown], as quickly as possible for 60 seconds.
Power lunges: 1 minute
Pump it up with some plyometrics for your final interval set! Lower into a lunge with the right foot forward, hands in fists in front of your body [as shown]. Swing arms up and overhead as you jump up, switching legs mid-air [as shown], landing in a lunge with the left foot forward. Do as many reps as you can, alternating legs each time, for 60 seconds.
Repeat the full set one more time (2x total).
After your final set, recover your heart rate and breathing by walking in place, and then wrap up your workout with a few athletic stretches like these.