WARMUP:
:30/side bird-dogs
:30 squat twists
WORKOUT:
Set 1
Sumo squats
:20 on, :10 rest
repeat 4x
:30 rest before set 2
Set 2
Dolphin push ups
:20 on, :10 rest
repeat 4x
:30 rest before set 3
Set 3
Split squat jumps
:20 on, :10 rest
repeat 4x
:30 rest before set 4
Set 4
Burpees
:20 on, :10 rest
STRETCH:
:30-:45/side straddle fold hamstring stretch