2 Sets
15 Air Squats
12 Sumo Inch Work
30 sec Hollow Hold

A1) Elevator Goblet Squats
8-10 reps
Pause Half way down
Pause at the bottom
Pause halfway up
Pause at the top

-20 sec rest-

A2) Towel Hamstring Curls
15-20 reps
https://www.youtube.com/watch?v=aZTm8eqFB0I

-20 sec rest-

A3) Wall Sit
30-60 seconds
Weighted if possible

-90 sec rest-

x 4 sets

5 Rounds
12 Ground to Overhead (moderate)
35 DU (lateral hops or jumping jacks)