3 Rounds 

20-10 Reps Drop Set - Hamstring Curls 

10 Reps - Toes Elevated Straight Leg Dead Lift 

(bring DB or BB to the curl machine) 

12 Reps - Air Squat Double Pump 

3 Rounds 

15 Reps - Crossack Squat

(keep feet flat on the floor) 

20 Reps - Low Side to Side Lunges 

20 Reps - Mt Climbers

HIIT 3 Rounds 

20 Reps - Box Sit Jumps

20 Reps - MEd ball Front Squat 

10 REps - 1 Inch worm - 2 prisoner squats 

3 Rounds 

15 Reps EL - Side, One Legged Press

10 Reps EL - One Legged Romanian Dead Lift 

20 Reps - Sumo Jump Squat

3 Round 

12 Reps - BB Hip Thrusters

10 Reps EL - Seated weighted pistol squat

30 Reps - Jumping Lunges