Warm-Up:
2 RDS Tabata Style
Butt Kickers
High Knees
Toy Soldier Kicks
Squats with 2 Second Hold in Bottom
Bodyweight Russian Twists
Build: Legs
4 sets:
:30-:60 Wallsit
7 reverse lunges (right leg)
7 Reverse Lunges (left leg)
:15 sec Squat Hold at Parallel
rest :90 b/w sets
Conditioning:
10-9-8-7-6-5-4-3-2-1
Single Arm Overhead Squat (or lunge if mobility is an issue)
5 Half Burpees between each set