4-7-20 lower body focus conditioning

Workout

4 rounds of the following:

• 30 secs burpees
• 15 air squats or DB stiff leg deadlifts (choose squats if your hamstrings are sore from Monday's work)
• 12 Bulgarian split squats (6 each side)
• 30 sec broad jump
• 15 hip thrusters
• 12 jumping lunges or jump squats
• 30 sec squat pulses (or level up and go max reps)

Then:

• 5 min plank
  each time you break, do 30 banded abductors
  *scale this to 2 min plank if needed

End with, tabata abs & booty 4 rounds 30 secs work/10 secs rest of:

• weight sit up to russian twist
• banded fire hydrant to donkey kick (alternate legs each round)
• around the world leg lift