5 sets
4 alt. single leg jumps
Rest 60s
4 sets
6-10 each side
30s rest after each side
(Scale range of motion)
4 supersets
2-3 negative hspu (10-20s ecc.!)
30s rest
10-15 bent over reverse flys (1s hold at top)
Rest 60s
(Death set without weight after last round)
Sets
8-12 slider legcurls
20-30s side plank each side