W9/D4 Strength & Conditioning

3 rounds for each circuit Please use lighter weights, focusing on form and intensity A Squat to knee drive x 8 each Half burpees x 30 seconds Shuffle jab cross x 30 seconds B Lunge to front kick x 10 each Skaters x 30 seconds Icky shuffle x 30 seconds C Supine lat pullover x 10 Pike hops x 30 seconds Jumping jack to forward hop x 30 seconds D Side plank hip dips x 12 each Kettlebell / Dumbbell swing x 30 seconds Mountain climbers x 30 seconds