Strength/hypertrophy lower

General Warm Up

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

Then:

25 Goblet squat

25 Banded Hamstring Curl

25 Banded Ab Crunches

4 Sets

No Rest

This should be done in 15 minutes

Then:

10×10 Back Squat

Use 50-6-% 1RM

Work up to 50% as you see fit

Rest 60 Seconds between sets

Then:

60 M monster walks with band (you can place band around knees or under feet) Monster walks work the glutes.

+

10/10 Reverse Lunges holding racked 16-24 kg KB

5 Sets

Then:

Cool Down

10 Min Cardio @ easy pace