Workout Breakdown VIDEO: WARM-UP: 200 meter run 10 body weight tempo squats (1:00 total: 3 seconds down, 3 seconds up) —— 2 rounds: 20 high knees 20 butt kicks 20 line jumps forward and back 20 line jumps side to side 5 tuck or box jumps 10 alternating step ups —— 1:00 hamstring stretch on

Workout Breakdown VIDEO: 4:00 run/row/bike —— :30/:30 lunge to instep :30/:30 pigeon stretch :30/:30 lying quad stretch —— 20 goblet loaded lateral walks (L/R/F/B) 20 loaded glute bridges + :01 pause at top 15 single leg glute bridge (each) 10 lunge and twist 10 cossack squats 10/10 strict high pulls 10/10 strict press + :01