Prep
3 Sets
Curtsy Box step Ups / Lunges x 12 reps
Hollow Body Hold x 30 sec
Glute Bridge March x 20 reps
Seated Single leg lifts x 10 per leg
At Home
A.
4 Sets
Bulgarian Split squat x 8-10 per leg
+
Cossack Squat x 8-10 per leg
Rest 90 sec
B.
5 Rounds For Time:
Object Jump Over x 10 reps
Jumping Jacks x 50 reps
*1min rest between Rounds*
At the Gym
A.
4 Sets
Barbell Front Rack Step back Lunge x 10 reps (5 per leg)
Perform all lunges on one leg before moving to the other leg. Build in weight.
*lift from Ground*
On the 2:30 min
B.
5 Rounds For Time:
Box Jump Over x 10 reps 30/24
Double Unders x 50 reps
*1min rest between Rounds*