Warm up:
2 Rounds
Run 200
1 minute Asian squat
10 Goblet squat
10 lunges
10 cossack
10 single leg glute bridge
Strength:
Back Squat
10 x 10 @50-55%
Alternate with a partner
Only rest when your partner is going
Workout:
Complete 8 rounds of (:20 on :10 off) for each exercise:
Pull up
Plank
Push up
Sit up