Warm-up:
Jog for 2 Minutes
Rest for 1 Minute
Jog for 1 Minute
Two Sets of:
Star Lunges x 10 per leg
Toe Touches x 10 per leg
Front to Back Leg Kicks x 10 per leg

Body Work:
1) Two sets of:
45 Second Side Plank (left)
60 Second plank
45 Second Side Plank (right)
30 Second reverse grip dead hang from pull-up Bar
Rest 30 seconds, then
10/10 Kettlebell Windmills from 1/2 kneel 
25/25 Single Leg Hip Thrusts
20/20 Alternating lateral lunges
Rest as needed before last set

2) Back squat: Every 3 minutes, for 18 minutes (6 sets):
*Set 1 = 10 reps @ 60%
*Set 2 = 5 reps @ 75%
*Set 3 = 10 reps @ 65-70%
*Set 4 = 5 reps @ 75%
*Set 5 = 10 reps @ 65-70%
*Set 6 = 5 reps @ 75-80%

Workout:
5 Sets
2 Mins max distance run
25/25 Russian twists
Rest 1 min

Recovery:
Hips and Hamstrings