Warm up

Spiderman lunge + rotations
Cossak squats
Russian swings

Part A

3 sets

8-12 Deadstop russian swings
into
Max rep wall hack squats

2-3 min rest

Part B

Tabata goblet squats

20 sec work
10 sec rest

8 rounds

Part C

3 sets

5-10 Ab wheel roll outs (or variation e.g. full inch worm/ towel slider)
5-10 hamstring walkouts or floor curls

1min rest

Hack squat demonstration: