2) ACTIVATION
15 Floor Bridge  
15 Floor Crunch
8 Step up Balance, right leg
8 Step up Balance, left leg

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3) RESISTANCE TRAINING

2 Sets

Complete the following as a circuit with little to no rest between movements. 

12-20 Dumbbell Deadlift

12-20 Push up

12-20 Dumbbell Squat 

12-20 Floor Cobra

12-20 Dumbbell Shoulder Press

1 Minute of Continuous Movement (Jog, Row, Bike, Alternating DB Taps, Jumping Jacks, etc.)

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Rest 0-90 Seconds Between Sets

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ACUTE VARIABLES

Sets: 1-3
Reps: 12-20 (unless otherwise noted)
Tempo: Slow (4/2/1)**
Intensity: 12-20 RM
Rest Interval: 0-90 sec

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**NOTE ON TEMPO

The first number is the number of seconds it takes to lower the weight / body (a.k.a. the negative / eccentric phase) the second number is how many seconds you should pause (isometric phase), the third number is how many seconds it takes to lift the weight / body (concentric phase).