GROUP WARMUP
2 sets –
5 frog pumps
:10 frog stretch
5 Tempo plate squats
6 Steps walking lunge

SQUAT STAMINA/DROP SETS
1 set- 
1@90% 
3@80%
6@70%

1 set-
3@75%
6@65%
9@55%
*each set is continually done

STRUCTURAL BALANCE
2 sets-
5 Kettlebell front squat
7 Each side, rear leg elevated split squats (body weight only)

AIR BIKE OUTPUT TRAINING
3 Sets-Each for time
:15/12 calorie air bike (all out effort)
Rest 3:00 b/t sets