Warm Up: 2 Rounds:
1:00 of Jump Rope or Jumping Jacks
20 Alternating Heel Scoops
10 Alt. Quad Stretches
10 Alt. Knee to Chest
10 Squat Jumps or Air Squats
Every 3:00 for 5 Rounds
80 Jump Rope or 60 Jumping Jacks
40 Air Squats
*Rest remainder of 3:00, then repeat*
Notes: Bring down air squat reps if unable to finish in 2:30.
4 Rounds For Quality:
20 Alt. Cossack Squats
20 Single Leg Glute Bridges (10/leg)
20 Step-ups (10/leg)
Notes: Use weight if you want, but this is for quality reps!
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