Warm Up:

1 round:
30 Jumping Jacks
30 alternating high knees
30 alternating butt kickers

2 Rounds:
5 Inch Worms w/ Push-Ups
10 Down Dog Calf Pulses
10 Slow Good Mornings
5 air sguats
10 alternating Cossack Squats

Build:

3-4 Rounds:
8 Rear Foot Elevated Split Squats R
:30 Wall Sit
8 Rear Foot Elevated Split Squat L
:30 Squat pulses

Conditioning:

Work as far up this ladder as possible in 12 minutes

10 Air Squats, 30 DU or Jumping Jacks, 200m Run
20 Air Squats, 30 DU, 200m Run
30 Air Squats, 30 DU, 200m Run
40 Air Squats, 30 DU, 200m Run
50 Air Squats, 30 DU, 200m Run

*I need HIGH Effort here… you only have 12 mins to work on this so you gotta boogie!