Leg day

General warm up

5 Min bike, row or jog

Then:

25 air squat

25 Romanian Deadlift

12/12 Lunges

60 seconds plank hold

4 rounds

complete in 15 min

Then:

Work up to heavy Front Squat

Do this as you see fit but it should look something like this:

10 @ 45 lb bar

5 @ 65 lbs

3 @ 75-85 lbs

Singles at 95 lbs

Keep going up in weight with single reps until PR or you lose form

Then:

6 reps x 6 sets Back Squat @ 70-75% 1RM

Rest 60 seconds between sets

Then:

30 seconds Box jump on 2