Activation x 7 minutes

{Do the below circuit as many rounds as possible in 7 minutes}

Squat x 20

Jump lunges x 20

Double pulse walking lunge x16

Squat pulse x 20

 

Pyramids

Leg extensions 15/12/10

Front squat 15/12/10 *use dumb bells

Close Stance Squat 15/12/10 *use dumb bells

Calf raise 15/12/10 (ea)

 

Superset x 2

{Do each pair twice before moving on}

 In and Out Sumo Pulses x 30

Crab Walk x 20 

 

Deep squat x 12 total

x hop x 12 

Burnout x 1 round

{Do the below circuit as many rounds as possible in 7 minutes}  

Squat x 20

Jump lunges x 20

Double pulse walking lunge x16

Squat pulse x 20