Warm up
2 rounds
2 min cardio
10+10 lateral box step ups
10 burpees
20 hip bridges
20 alt leg v.ups

Strenght
Back Squats x 12-10-8-6 reps, building in weights
rest 2-3 min bwn sets

Accessory Work
3 sets of :
10+10 single arm db oh lunge walk
10+10 single arm half kneeling press
20-30 weighted deadbugs
rest 1-2 min