Warm up – 5 Mins

Workout 1 – 6 Mins Max – (Black mat no weight)

2 Rounds – Each round should take around 2 Mins with 1 Mins Rest in between

• Beast – 3 Sec 
• Loaded Beast – 3 Sec
• Beast – 3 Sec
• Underswitch
• Crab Reach – 4 Reps Per Side then switch
• Beast – 3 Sec 
• Forward Traveling Beast – 2 Rounds of 3 Steps
• Reverse Traveling Beast
• Beast – 3 Sec
• Side Kickthrough – 4 Reps per side
• Beast – 3 Sec
  

Workout 2: 12 mins

Back Squats – 2 Warm Up Sets x 10 Reps + 3 working sets x 12

Workout 3: 8 Mins

• 3 Rounds Minimum – Go for time
• 12 Goblet Squats
• 12/Side Weighted Cossack Squats
• 12 Hamstring Curls
  

Workout 4 – 10 Mins Circuit – See notes about standardizing these options and add reps so they can see they are getting stronger. I like this work out. 

• 15 Cals SPRINT Bike / Rower
• Jog Lap
• 12 Squat to Reverse lunges (optional weighted)
• 12 Squat Up Downs (optional weighted)

Stretch – 5 Mins