WARM UP 4 Rounds

20 Reps - Low BB Squat Pulse /Heels Elevated (use 10lbs plates if needed)

30 Sec REST in between sets 

4 Rounds 

20 Reps - BB Squat with Low Pause / Heels elevated (use 10lbs plate if needed)

30 Sec Rest in between sets 

3 Rounds 

20 Reps - Box Sit Jumps 

10 Reps EL - Step Up with Reverse lunge 

10 Reps EL - Straight One Legged Dead Lift 

3 Rounds 

10 Reps - Weighted Sumo Squat Double pump to Hop

10 Reps - Air Squat Double Pump 

20 Reps - Ice Skaters

HIIT 2 Rounds No Rest

20 Reps - Crossack Squat

30 sec - DB Squat to Twist press

30 sec - High Knees

3 Rounds 

15 Reps - Weighted Hip Thrusts

15 Reps - Elevated Toes Straight Leg Deads

10 Reps - Box Jump kick back (variation, step ups) 

(you can use the box or bench you are using for the hip thrusts)

Treadmill HIIT 

10 Min - Tread mill 1 min run 1 min walk.