"Firewalker"

warm up

8 rounds

12 leg curls (start very light, increase weight every 2 sets)

20 glute bridges from floor

8 rounds

12 extensions (start very light, increase weight every 2 sets)

12 donkey kicks with band (can wear band during leg extensions)

8 rounds

20 leg press machine (moderate or light weight or commercial leg press machine)

12 fire hydrants (each side)

workout

4 rounds

12 barbell stiff leg deadlifts with band

12 lying leg raises with band

4 rounds

12 KB deficit sumo squats

12 single leg wall calf raise (each leg)

4 rounds

12 single leg box step ups w/db (light weight)

12 single leg box step ups w/db (light weight)

Conditioning

4:00 assault bike (max distance)

or

4:00 skier machine (max distance)