Part A

3 sets of 6 each leg

Tempo bulgarian split squats
90 sec rest

Part B

8 min EMOM

odd: Single arm swings or hand to hand swings
even: 5 jump squats or jumping lunges

Part C

12 min EMOM

1: Turkish get up left
2: Turkish get up right
3: Pike leg lifts
4: Side plank hip lifts