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Warm Up

Arm circles/shoulders
20 hollow rock to supermans on bar
40 RKB swings (lightweight)
20 push ups
20 goblet squats
40 RKB swings

Strength

Overhead squats
5x10

Butts!

5 rounds
30 seconds KB pass under lunge right
30 seconds KB pass under lunge left
30 seconds weighted jumping squats
1 min. rest

Guts!

4 rounds
30 seconds right knee up plank
30 seconds left knee up plank
30 seconds flutter kicks
30 seconds rest