Set timer to 12 rounds of 50/10
1) Split Squats – legs staggered, alternating jumping squats
2) Med Ball Plank Hip Thrust – holding med ball, drop down and out to plank, hop in, pop up and raise med ball to chest height, repeat
3) Plank Jumps – plank jump back, in, left, in, right, in, repeat
4) Med Ball Toss – with each V-up, toss and catch med ball extending legs (maintain v position throughout)
Leg bonus
Run dojo stairs 3x (5 flights x 3)