Power Up!

Equipment: DBs, KB or body bar
Warm up:
1 min each:
Fire hydrants
Squats
Front leg lifts
Kickbacks
Squat jacks

Workout:
30-30-30-30 x 3R:
Glute bridge - Figure 4 bridge R - L
Bootstrappers - Split squat L - R
Slow deadlift - Sumo squat - Squat hold
Jump squat - Quick feet - KOT raises
Side leg lift R - L - In-out jump squat