:50 on / :10 rest

  1. air squat
  2. db squat, pulse 2, repeat
  3. db squat with rotated press
  4. squat jacks
  5. reverse lunge to standing splits LT, no weight
  6. kickstand deadlift LT
  7. slow OH squat
  8. reverse lunge to standing splits RT, no weight
  9. kickstand deadlift RT
  10. Russian db swings
  11. squat hold
  12. sumo squat hold

Rest 2, Repeat

finisher:  glute bride sequence :30 each x 2 sets

  1. right leg
  2. left leg
  3. both legs with hold for 2 at top
  4. frog stance glute bridge

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