Complete 8 sets of each each exercise using the Tabata protocol. Tabata means 20 seconds on (completely the prescribed exercise at max reps), followed by 20 seconds of complete rest.
Complete 8 sets of each, the first 4 sets on one side, the last 4 sets on the other (where applicable).
1. DB Step up 20/10 x 8 sets (4 on ea leg)
2. Box Jump x 8 sets
3. Hip Thrust x 8 sets
4. Curtsey Static Lunge x 8 sets (4 on ea leg)
5. One Arm DB snatch x 8 sets
Finisher (optional): 3 rounds
MIN 1: band kickback right leg
MIN 2: band kickback left leg
M: 20-40#+ Single DB
W: 12-25#+ Single DB