Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
1:00 easy -> :30 moderate
1:00 easy -> :30 moderate / fast
1:00 easy -> :30 fast

rest 3-5 minutes and start WORKOUT