Warm up
3 rounds
10 side lunges
10 soldier kicks
3 rounds
4 spiderman lunges
12 body weight squats
3 rounds
12 leg curls (light to moderate weight)
12 DB stiff leg deadlifts (light to moderate weight)
Workout
5 rounds
12 DB Stiff leg deadlifts (pre exhaustion)
12 Barbell Front Squats
:60 rest
5 rounds
14 barbell back lunges (total)
14 curtsy lunges (bodyweight only)
:60 rest
3 rounds
:30 side sit ups
:10 rest
:30 side sit ups
:10 rest
4 rounds
:30 leg extensions
:30 goblet squats
4 rounds
50 m sled push
50 m sled pull