Warm Up (Before circuit)

5 minutes inclined treadmill walk
or
5 minutes bicycle on high level

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Warm up (in circuit)

Foam roller
30 x air squats
20 x forward lunge
20 x reverse lunge

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Workout (EMOM)

Squat to forward lunge (DB)
W Jumps (1 DB)
Mountain Jumps

To finish

Abdominals

Plank (1 - 2 mins)

Level  1

4 - 4 - 8

Level 2

6 - 6 - 8

Level 3

6 - 8 - 10