Warm up:

• 1 x 15 bird dogs
• 1 x 15 inverted hamstrings

Main sets:

• 5 x 15 straight leg deadlife superset with lateral shoulder raise
• 5 x 15 squat superset with two-arm superman*
• 5 x 15 jump squat superset with inverted hamstring 1-arm rows
• 25 burpee jumps