Warm up
5x HUG hip mobility drill
8 Inch worms w/push up
10 face down back extension mountain athlete
60s Football drills (fast feet)
15m AMRAP
20 Ring mountain climbers
15 Ball slams
8 DKB squat and press
5 L/R Hanging leg scissors
Workout: 5 rounds (End of every round 5/8 bike cal)
12 DBKDL lunge to other side of gym 7L/R single leg burpees then broad jump back.
Squat complex: 3 rounds
50 air squats
30 Jump lunges
30 Reverse lunges
20 L/R Side lunges
10 L/R Single leg squats
Extra:
Moby Flower: Burpee challenge