Warm Up: 3x
10 Narrow squat to leg abduction
10 split lunge ea leg
20 Squat pulse toe pivot
Strength + Cardio: 5x
5 deadlift to squat
12 dead stop swing
10 laying hyperextension
10 sit down to jump
15 kneeling thrust
5 forward lunge & bound
12 side lunge
10 squat jack