WARM-UP:
3 rounds of the following:
-20 jumping jacks
-6 vertical jumps
-5 squats
-6 stationary leg kicks
-5 walking lunges (1R+1L=1)

MOVEMENT FOCUS + VIDEOS:
WALKING LUNGE:

MET.CON:
Using a count-up timer/stopwatch, complete:
4 ROUNDS FOR TIME:
-20 meters walking lunges*
-15 Squats
-20 Hip extensions

SCORE: time it took to complete all 4 rounds

*To measure 20 meters, create a starting point by placing an object of some sort on the ground. Then, walk a straight line for 26 steps, stop, and place another object of some sort on the ground as your stop point.  

COOL-DOWN/MOBILITY WORK:
https://www.fitnessblender.com/videos/cool-down-workout-cool-down-stretching-routine