Split Squat‍
Pick a light-moderate weight where you you could do at least 15 unbroken in the first few rounds, but might have to break it up as you fatigue.

Options: perform without weight --> adjust to 20 reps total, 10 per side.
💪 hold onto a counter top surface or broomstick for balance.
🤰 modify to 20 Air Squats if pelvic pain persists.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Forward/Lateral Jumps
Choose an option where you can do the reps fast and in one set.

Options: adjust to 20 total reps --> skip/step each direction.
🤰 sub Toe Taps for forward, Lateral Toe Taps for lateral jumps.
Equipment: same as your weights for the workout.

Lateral Lunges
This can be done with or without weight and can be just as difficult without. Choose an option that allows you to push for full range of motion.

Options: perform without weight --> adjust to 20 reps total, 10 per side.
💪 only go down as far as you're comfortable.
🤰 modify to 20 Sumo Squats if pelvic pain persists.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Run/Row/Bike‍
The pace on the this should be slightly uncomfortable. Something you should maintain for the whole workout.

Options: adjust distances to 200-m/250-m/0.4-mi. respectively.
Inside Option: 2-min. AMRAP of 30 High-knees + 30 Butt-kickers.
🤰 perform a 2-min. fast walk or Farmer's Carry.

Optional Rest
💪/🤰 add in a 1-min. rest between rounds.

✅ Optional weight for Split Squats and Lateral Lunges.

✅ Something about a couple inches to jump over.

👟 Distance mapped out for run.