WARM UP
20 split jumps + 15 glute bridges + 10 alt reverse lunge knee pulls – 4x
STRENGTH
5R/5L 3-way goblet lunges
10R/10L glute bridges
15 tempo goblet squats (20X1)
20 KB/DB curls
**4x – rest as needed; DBL reps with no weight**
WORKOUT
40 SA DB clean & press
30 drop prisoner lunges
40 RKBS
30 box jumps
**3x**