Warm Up
Pigeon/lizards
200m jog
3x
10 - 3 second push up lowers
10 hip bridges
10 jumping squats
Butts & Guts
5 rounds
20 reverse inside lunges with dumbbells
20 jumping lunges, no weight
20 Russian KB swings
Rest 2 min. between rounds
Then
4 rounds
2 min. on
1 min. off
8 Russian twists
4 weighted sit ups
Use same weight for both
Post
Leg smash with barbell