Monday is always leg day

Warm up:

100 meter Row or Ski

20 goblet squat @ 12 kg

20 KB deadlift

12/12 Lunges

4 rounds

complete in 15 min

Then:

10-1 Ladder of goblet squat and reverse lunges

Use 12-16 kg kb

Do not set the weight down.

make sure to double count on the lunges.

Then:

30 seconds box jump

30 seconds rest

8 sets

Then:

Cool down on bike

20 Min @ moderate pace