30 sec High Knees
30 sec Butt Kicks
8/side Rear Foot Elevated Split Squats
8/side Foot on Wall Single Leg Deadlifts
8/side Single Leg Glute Bridge
8/side Side Lying Hip Abductions
50 Sit Ups (feet anchored)
50 DUs / 100 Singles
500m Run
DB Squat Clean Thrusters (35/20)
If you have no DBs then you can use a Med Ball or perform Thrusters with loaded shopping bags.
If you have no Jump Rope then complete
50 High Knees (L+R=1)