Warm-Up
10 high knees
10 butt kicks
10 high knees
10 butt kicks
10 high knees
10 butt kicks
20 forward walking lunges
20 reverse walking lunges
10 lateral duck walks (right)
10 lateral duck walks (left)
Workout
10 barbell squat
10 lateral duck walk each left (banded for increased resistance)
10 lateral duck walk each right (banded for increased resistance)
20 forward barbell walking lunges (remove bar for lighter load)
10 box jumps (for lighter load do jump squats)
10 barbell squat
10 lateral duck walk each left (banded for increased resistance)
10 lateral duck walk each right (banded for increased resistance)
20 forward barbell walking lunges (remove bar for lighter load)
10 box jumps (for lighter load do jump squats)
10 barbell squat
10 lateral duck walk each left (banded for increased resistance)
10 lateral duck walk each right (banded for increased resistance)
20 forward barbell walking lunges (remove bar for lighter load)
10 box jumps (for lighter load do jump squats)
10 barbell squat
10 lateral duck walk each left (banded for increased resistance)
10 lateral duck walk each right (banded for increased resistance)
20 forward barbell walking lunges (remove bar for lighter load)
10 box jumps (for lighter load do jump squats)
Finisher
2 50 meter hill sprints
20 russian twists
2 50 meter hill sprints
20 russian twists
DONE!!
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