Warm Up 3 Rounds 

20 Reps - Walking Lunges 

20 Reps - Box Sit Jumps

(Lift feet of ground when seated) 

10 Reps EL - Box single leg glute bridge

3 Rounds 

10 Reps EL - Bench Split Lunge 

20 Reps - Bench Hop Overs 

10 Reps EL - One Legged Hip Ups 

2 Rounds 

1:30 Sec - Treadmill Run 

8 Reps EA - Elevated Knee to Elbow (legs of treadmill) 

3 Rounds 

12 Reps - Heels Elevated BB Squat 

(Use a dumbbell under heels) 

12 Reps - BB Wide Stance Deadlift

20 Reps - Mt Climbers 

5 Rounds 

12 Reps - Close Stance Leg Press