Monday is always leg day!

General Warm up

20 Goblet squat (use belt squat if available)

20 Stiff lef Deadlift

20 Leg Ext.

60 Sec Plank hold with 25 lb plate on back (if unable to hold plank for 60 seconds, do not use weight)

4 rounds

Complete in 15 min

Then:

10 x 10 Back Squat @ 65 % 1RM

If you do not know your 1RM:

For beginner use 45-65 lbs

For intermediate use 75-95 lbs.

For advanced 95-145

10 Reps

Rest 60 sec

10 rounds

Then:

2×20 Romanian Deadlift

2×20 deadlift off 4″box

2 x 20 (10/10) weighted Lunges (use weight you can compete 10/10 lunges with) you can hold dumbbells or use barbell on back.

Then:

Cool Down

10 Min Cardiovascular work @ easy pace