This workout is all about building speed and explosiveness. Go as fast as you can through all three exercises. Rest as much as you need between rounds to keep your intensity high.
10 Tuck Jumps (knees as high as possible)
walk slowly back to where you started, then repeat
*Make sure to warmup before this one! Add in lots of plyometric movements like skips, high knees, butt kicks, squat jumps, etc.