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Exercises

Set 1: 3 rounds
Switch Kicks
1 minute
Stance Jacks
1 minute
Mountain Climbers
Mountain Climbers
1 minute
1 2 Burpees
1 2 Burpees
1 minute
Rest
Rest
1 minute

Set 2: 3 rounds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
12 reps
Plyo Lunges
Plyo Lunges
1 minute
Weighted Sumo Squats
Weighted Sumo Squats
12 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Barbell Back Loaded Squats
Barbell Back Loaded Squats
1 minute
Basketball Shots
Basketball Shots
1 minute
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
12 reps
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
12 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
1 minute
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
1 minute
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Rest
Rest
30 seconds

Set 5: 3 rounds
Switch Kicks
1 minute
Stance Jacks
1 minute
Mountain Climbers
Mountain Climbers
1 minute
1 2 Burpees
1 2 Burpees
1 minute
Rest
Rest
30 seconds


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