modifications for any high impact moves provided in demo

Warm up: 10 reps each 3x

Band rotations with overhead squat

kneel to half kneel + tilt (total)

slam to overhead back lunge (total)

prisoner shuffle (rep count at each side)

METCON circuit: 12 reps 5x rest as needed

Hip Thrust + Press

Sit down, curl, jump

Step up, knee drive, squat (rep count at squat)

Cardio finisher: 20s intervals 3x

Burpee

Squat jump

Toe Taps

rest