Warm up
3 rounds
10 m duck walk
10 m toe walk
3 rounds
10 m frankenstein
10 m side lunges
3 rounds
5 m spiderman lunge
5 m inch worm
3 rounds
10 m lunge with a twist
30 m butt kick
Workout
4 rounds
25 m db walking lunge (moderate weight)
75 bicycles (single count)
4 rounds
16 barbell back step lunge (moderate to heavy weight)
16 froggers
4 rounds
20 m db single arm side lunge (2 sets in each direction)
20 butterfly sit ups (or 30 leg lifts as a variation)
4 rounds
:35 db Elevated reverse lunge
:25 rest