Warm up:

• Jog
• High knees
• Butt kicks
• Samson lunge 
• Squats 
• Jumping jacks

Workout 1: 

4 Sets of Lunge Variations 

1) Regular Lunge

2) Curtsy Lunge

3) Lunge with Donkey Kick 

4) Regular Lunge

Workout 2: 

Repeat 3x

• Down field-  1 Sled push / 1 push-up /2 squats 
• Back - Sled Run 

Workout 3: 

Repeat 4x (Superset) 

• 8-10 Straight Leg Deadlifts with Dumbbells 
• 6-8 Ab Roll Outs 

Workout 4: 

Repeat 3x (Superset) 

• 6-8 Box Jumps to Push Up
• 10 Sit-Ups 

Workout 5: 

Repeat 3x

• Ladders Down to 6-8 Hex Bar Squats 
• Ladders Back to 6-8 Squat Press with Dumbbells 

Workout 6: 

Repeat 4x Increase Weight/Decrease Between Reps 

• Barbell Back Squats