Warm up/ stretch.
Circuit 1:
Walking lunges x 8 each leg (30 lb bar)
Single leg front squat on squat rack, to high knee x 6 each leg (40 lbs)
Plank (forearms on disc pillow) x 40/50/60 seconds
Burpees x 5
Repeat twice.
Circuit 2:
Underhand pull ups (70 lbs resistance) x 10
Tricep dips x 10
Stability ball push ups (ball under hand) x 10
Single leg threshold hops x 40 seconds, switching leg upon reaction
Repeat twice.
Kyra Williams,
The Get In Shape Girl