Lower body strength and endurance

Stretch.

Warm-up:

• 24k kettlebell swings 25x
•  Rest 60 seconds
• Repeat 4 rounds (100 total swings)

Workout:

• box squats (5 sets of 5 reps - heaviest weight you can complete the 5 sets)
• Rest 2-3 minutes between sets (25 total squats)
• lunge to balance (5 sets of 10 reps for each leg)
• Rest 60 seconds between sets (one set is 20 reps - 10 each leg for 50 total lunges each leg)
• jumps to approx. 24 inch box (5 sets of 10 quick reps - fast and explosive)
• Rest 30-45 seconds between sets (50 total jumps)

Stretch.