12 bent over row
24 leg lifts
16 split stance RDL (8/8)
16 feet elevated hip thrusts
12 no push burpee into broad jump 2’
24 Sumo Deadlift ( use any object)
All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.