3 sets of:
10-15 Goblet Cyclist Squats at Tempo 31X0 (use DB/KB/Backpack or Barbell in Front Rack Position)
Directly into 16-20 alt. Lateral Lunges (one DB/KB or Backpack in Hands in front of body)
Rest 30-60s
10-15 single leg Hip Thrusts with 2s hold at top (each side- use DB/KB/BB or Backpack on hip as extra weight if needed)
Rest 60-90s
For Time:
100 DU's (scale to 100-200 single Unders or 100 Jumping Jacks)
80 russian Twists
60 Air Squats
40 V-ups/Tuck-Ups/Sit-Ups
20 Jumping Lunges
40 V-Ups/Tuck-Ups/Sit-Ups
60 Air Squats
80 russian Twists
100 DU's
(12min cap)