Part 1] Low Intensity Steady State cardio
You can use a treadmill, stairs or a low box to step on.
Complete 2 sets:
Walk uphill for 60 seconds
Lateral uphill walk right side for 30 seconds
lateral uphill walk left side for 30 seconds
Walk downhill for 60 seconds

Part 2] Complete full body mobility video

Part 3] Complete Lower Body Activation + Prep Work

Part 4] STRENGTH
4.1] Complete 4 sets of 4-6 reps on each leg:
HEAVY loaded Lunges

4.2] Complete 3 sets of 10-12 reps on each leg:
Moderately loaded Lateral Box Step-Ups

4.3] Complete 2 sets of 50 reps:
bodyweight banded hip thrusts

Part 5] Conditioning
25 min AMRAP [Increase 2 reps every round]
4 KB Squat Cleans [moderate load]
4 Box Jumps/Vertical Jumps
4 Side Kick Throughs
4 DB/KB Toe Touches [slow eccentric range]