Leg Day

 

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

2×5 Air Squat

2×5 Romanian Deadlift @ 16 kg Kettlebell

2×5 Goblet Squat @ 12-16 kg Kettlebell

2×20 Meter Lunge @ No weight

Then:

10 Goblet Squat @ 16-24 kg Kettlebell (or 35-55 lb dumbbell)

20 (10 each leg) Split Squat (or split jump)

10 Calorie Bike, Row or Ski Sprint (all out)

10 Sets

60 Second Rest between Sets

Then:

10 Kettlebell Suitcase Deadlift @ 2x 20-32 kg Kettlebell (or 65-95 lb Deadlift)

10 Box Jump

20 Bulgarian Split Squat

10 Sets

60 Second Rest between Sets

Then:

100 V-Sit Kick Out https://www.youtube.com/watch?v=qHxL8y6xaRE

Then:

Cool Down

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)