Warm up

Inch worms
wall squats
single legged deadlifts

Part A

3 sets

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

2min rest

Part B

Tabata Goblet squats

20 sec on
10 sec off

8 rounds

Part C

3 sets

5-10 Ab wheel roll outs/ towel slides/ inch worms
5-10 hamstring walk outs/ floor curls (adv: eccentric single leg)

60 sec rest