45 on 15 off 2x

Station 1

Dumbbell Squats

Hamstring Bridge Walkout

ALT Lunge Jump Knee-Ups

Station 2

Heavy Barbell Deadlifts

Wall-Sit Walk-Out Shoulder Tap

Jump Rope

Station 3

180 Jump Squats

Side to Side Lunge

Single Leg Deadlift Row

Station 4

Step-Ups Bicep Curls

Alt Toe Touch Crunch

Glute Bridge