WARM UP

1 min of static run  and 1 mins of SU (or jumping taps)

then

3 rounds, not for time of:

2 x 50 m shuttle run (start slow) 25 sec static run

8 air squats 

8 stiff legged deadlifts, empty barbell or pvc

8 glute bridges 

5 inchworm push-ups

5 good mornings

4 broad jumps

LIMITED EQUIPMENT

4 rounds for time of: 

24 Dumbbell Deadlifts  or 12 DL 100/70

12 Ring Dips or Chair Dips

Shuttle Run, 200 m (4x 50 m) or 40  SU/DU

NO EQUIPMENT

4 rounds for time of: 

24 Glute Bridges

12 Broad Jumps

Shuttle Run, 200 m (4x 50 m) or 40  SU/DU