2 Rounds Warm Up

2 Min - Treadmill Run

3 Rounds  

12 Reps - Front Loaded Kang Squat

15 Reps - Step Lateral Split Jumps

30 Reps - Air Squat  

3 Rounds

20 Reps - Bentover Jumping Lunges

10 Reps - Seated Prisoner Squat Jumps

20 Reps - Heels Elevated Front Squat

3 Rounds

20 Reps - Laying Hamstring Curls

10 Reps - Machine Hip Thrust

15 Reps EL - Weighted Sumo Squat Pulse 

3 Rounds  

20 Reps - Smith Machine Split Step up 

10 Reps EL - Front to Back Lunge

20 Reps - Single Leg Skip Rope

3 Rounds 

30 Sec - Plank 

15 Reps - Hanging Knee Raise

30 Sec ES - Side Plank

20 Reps - Bicycle Cruches 

2 Rounds Warm Up

3 Min - Treadmill Warm Up

3 Rounds  

12 Reps - Front Loaded Kang Squat

15 Reps - Step Lateral Split Jumps

30 Reps - Air Squat 

3 Rounds

20 Reps - Bentover Jumping Lunges

10 Reps - Seated Prisoner Squat Jumps

20 Reps - Heels Elevated Front Squat

3 Rounds

20 Reps - Laying Hamstring Curls

10 Reps - Machine Hip Thrust

15 Reps EL - Weighted Sumo Squat Pulse

3 Rounds  

20 Reps - Smith Machine Split Step up 

10 Reps EL - Front to Back Lunge

20 Reps - Single Leg Skip Rope