Warm-up -

800 m run
50 situps 
1 min sit squat hip mobility

Workout -

Complete 3 "giant sets" of:

4 back squats AHAP
12 front squats AHAP
25 squat to box jumps
Rest 5 min

Finish workout with 50 stability ball situps and some light piriformis & low back stretches (3 sets of 30-60 seconds).

Post weights used to comments.

Dark blue = 25g of PRO. Best for recovery and appetite control.
Green = 16g of PRO. Best for meal replacement & workout recovery.
Lt blue - 16g of PRO. Vegan. It's meal replacement and workout recovery for those who don't/can't do milk.

All of it is organic.