WARM UP 3 Rounds

10 ES - Plank Kick Through

30 Reps - Bent over Jumping Lunges 

20 Reps - Weighted In n Out Jump Squat

3 Rounds 

20 Reps - Box Sit Jumps 

10 Reps EL - Step Up with Reverse lunge 

10 Reps EL - Straight One Legged Dead Lift 

3 Reps 

20 Reps - Heels Elevated Front Squat 

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 

20 Reps - Banded Laying Hamstring Curls 

10 Reps ES - Curtsy Lunge

30 Reps - Jumping Lunges 

3 Rounds 

15 Reps EL - Explosive Single Leg Hips Thrust

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)