15 Overhead Squats Hold light weight in each hand. Only do this movement if you can hold the proper position. (Chest up weight on heels, arms not coming forward, full depth) Check link for instruction. Substitute tuck Jumps if necessary.
Run 400m (approx. 1.5 - 2 Minute Run)
3 rounds for time.
Weighted Option: Overhead Squats: if you have good technique, go heavier with the weights. Be creative if you do not have any barbells or free weights.