Find a set of stairs at least 30 steps tall.

Run up and down at a reasonable pace for 10 minutes.

Do 5 sets of 3 sprints up the stairs with 90 seconds rest between sets

Do 3 sets of 3 two-foot jumps up the stairs, jumping as many steps as possible each time with 90 seconds rest between sets

Do 2 sets backwards QM up the stairs

Conclude with a stretch