3 Rounds NO REST

10 Reps ES - Opposite Plank Taps

30 Sec - Seated Prisoner Squat Jumps

3 Rounds 

12 reps EL - Walking straight leg dead

12 Reps - Wide stance straight leg dead

15 Reps - Glute Bride 

HIIT 2 Rounds 20 sec rest between rounds 

30 REps - Jump squat

30 Reps - Jumping Lunges 

3 Rounds 

10 Reps EL - one legged donkey jumps

10 Reps EL - Curtsy Lunges 

5 Rounds 

20 Reps - GOblet Hold Duck Walk

20 Reps - Jump Squats