3 Rounds Warm Up 

10 Reps EL - Donkey Kick Rockers 

3x3 Reps - 3 Stage Pulse Squat 

20 Reps - Russian Twists

3 Rounds 

10 Reps - Kneeling Quad Stretch 

10 Reps EL - Seated - WEighted Pistol Squat

^{(2 sec on the way down)}

30 Reps - Bent over Jumping Lunge 

3 Rounds 

10 Reps - Front Loaded Kang Squat

10 Reps - Weighted In n Out Squat Jumps

20 Reps EL - Single Leg Skip Rope

3 Rounds 

10 Reps EL- Alternating Split Squat / Weighted

20 Reps - Medicine Ball Front Squat

10 Reps - Jumping Lunges 

As many rounds as possible 

20 Reps - Step Lateral Split Jumps

20 REps - Bent over Jumping lunges

20 Reps - DB Thrusters

5 Reps - Sissy Squats / slow and steady