Do each all 3 exercises in a row before you rest
3 rounds (light weight)
15 db stiff leg deadlift (15/8)
15 leg extensions (15/8)
15 body weight squats
1:00 Assault bike (moderate pace) {5:00}
3 rounds (moderate weight)
13 db stiff leg deadlift (35/20)
13 leg extensions (35/20)
13 goblet squats (35/20)
:::moderate rest between sets:::
2:00 Assault bike (max distance).
3 rounds (heavy weight)
11 db stiff leg deadlift (55/35)
11 leg extensions (55/35)
11 goblet squats (55/35)
:::max rest between sets:::
3:00 Assault bike (max distance).
4 rounds
:60s rest between sets.
4:00 Assault bike (max distance)
4 rounds
12 Single leg glute bridge with band (each side)
12 glute bridges from floor (both feet on the ground)
5:00 Assault bike (max distance)
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