3 Rounds 

10 Reps EL - Over Head Reverse Lunge

(Use any item overhead)

20 Reps - Jump Squat ¼ Turn

10 Reps ES - Weighted Curtsy Lunge Double Pump 

10 Rounds 

10 Reps - Weighted Sump Squat

10 Reps - Weighted Kneeling Hip Thrust

3 Rounds 

10 Reps - Walking Lunges 

10 Reps - Jump Squat 

10 Reps - Heels elevated Front Squat

3 Rounds 

12 Reps EA - Plank Kick through

30 Reps - Mt Climbers

30 Sec Each Leg - Single Leg Hop

3 Rounds 

20 Reps - 3 Stage pulse Squat (narrow , mid Wide stance)

10 Reps EL - Donkey Kicks