Warm up
20 down ups stepping
20 lunges
20 good mornings.

Hip opener
Lower back stretch
Crosshack squat

Strength;
20 jump lunges
20 single leg squats / crosshack squat
X4 with 1 min rest after each round

Core and stability
Leg towel slide 10/10 ( essentially a variation of the crosshack squat)
15 v-sit up
15 hollow rocks

X3 rounds and rest as needed

12 min Emom
45 sec mountain climbers
45 sec star jumps
45 sec Air squats