40 on/ 10 off – 3X rounds 

Dumbbells 

Lunge to OH Press/ Knee Drive (R) 

Skaters 

Lunge to OH Press/ Knee Drive (L) 

Track 

Grapevine 

Long Jump Squat Walk Back 

Crap Toe Touches 

Kettlebells/ DB 

Goblet Squat 

Single Leg RDL 

Single Leg RDL 

Bodyweight/ DB 

Alt Curtsey Lunges 

Plank Up Down 

3 Jump Lunge to 3 Lunge Pulse 

Finisher – 100 squats (Can be any form of sqauts)