Warm up

Strength
3 x 3 Squats

Conditioning 3-7 sets:
1 min Jumping Jacks
20 x Burpee Broad Jumps
10 x Box Jumps
1 min Jumping Jacks
20 x Jumping Lunges
10 x Box Jumps
1 min Jumping Jacks
20 x BW Squats
10 x Box Jumps

Endurance 3-7 sets:
1 min High Knees
1 min Plank
1 min Squats
1 min High Knees
1 min Plank
1 min Jab, Cross

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

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