Workout:
Warm up 10-20 minutes
Back squat: 5x5 @50-60% of max load - if max is not known, build up to a moderate set of 5 and stay there.
Then
5 rounds
20 KB or DB swings @25-35#
15 box jumps to 20-24"
10 hanging toes to bar or knees to elbow
Then
Accumulate 6 minutes in a front plank
- x200m sprint every time you break
Cool down:
jog 800 m @40% effort
walk 400m (200 backward 200 forward)