Perform Each Couplet (superset) as listed 3 times before moving on to the next one.
Some exercises will be listed for time while others will be a rep set. Rest 30-45 sec before repeating.
1a- Bulgarian Lunges on bench 8-15 reps
1b- 30 seconds of KB swings
2a- Cable Kick Backs 20 reps each leg
2b- 30 seconds of lunge jumps
3a- Renegade Rows for 24-30 reps
3b- 30 seconds of alternating swings
4a- Goblet Squats for 8-15 Reps
4b-30 seconds of burpees
Bulgarian lunge =
(These pictures are not mine)