5-10 MINUTES OF WARM UP
Activation x 7 minutes
Jump lunges x 20
Sumo air squat x 15
Reverse lunge with Knee up hop x 30 total
Jump rope x 100
Build
{Increase Weight as reps decrease}
Bulgarian Split squat 15/12/10 (ea)
Sumo Squat with deficit 15/12/10
Wide leg sumo squat 15/12/10 (use dumbbells)
Pistol Squat 15/12/10 (ea)
Sculpt x 2
{Do each pair of exercises twice before moving to the next set}
Bulgarian split jump x 10 (ea)
Cannon Ball squat x 15 (use a dumbbell)
Hopovers x 15 (ea)
sumo jump squat x 12
AMRAP Burnout x 7 minutes
Jump lunges x 20
Sumo air squat x 15
Reverse lunge with Knee up hop x 30 total
Jump rope x 100