Warm Up 2 Rounds 

20 Reps - Box Sit Jumps 

20 Reps EL - Bench Split Lunge 

(Quick movements)  

10 Reps ES - Cross Body Romanian Deadlift

3 Rounds 

20 Reps - Reverse Crunch

20 Reps  - Seated Prisoner Squat Jumps

20 Reps - Jumping Lunges 

30 Reps - Air Squat Double Pump

HIIT 2 Rounds No Rest  

20 SEC - 10 Suffels to 2 WEIGHTERD Thruster (DB)

30 Reps - Mt Climbers 

20 Reps - Curtsy Lunges

3 Rounds 

10 Reps EL - Walking Straight Leg Deadlift

15 Reps EL - Banded Glute Kickbacks 

(it may feel awkward at first, lower weight if needed) 

10 Reps EL - Donkey Rockers

3 Rounds 

10 Reps - Weighted Low Side to Side Lunges 

10 Reps - Air Squats