Workout

Warm up:
Jog 400m
20 lunges
40 jumping jacks
20 air squats
20 push ups
10 burpees
20 sit ups

Then

Front squat:
10-8-6-4-2 @moderate to heavy load
-or-
Goblet squat:
30-20-15-10
@moderate to heavy load

Then

4 rounds:
10 one leg KB/DB deadlifts (each leg) at light weight with emphasis on form
50 flutter kicks while holding KB/DB with straight arms

Then

3 rounds:
15 box jumps @20-30"
30 mountain climbers

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