45 on/ 15 off – 3 rounds 

Bodyweight 

Long Jump to Backwards Squat Walk 

Side Lunge to Curtsey Lunge 

Wall Sit 

Dumbbells 

Alt Lunge to Back Kick 

Squat to Halo 

DB Pull Thru 

Benches/ Barbells 

Hip Thrusts 

L Sit Ups 

Step Ups to Lunge 

Rings 

Alt Jump Lunge to Jump Squat 

Plank Pike Ups 

Single Leg RDL (switch halfway)