General Warm Up

10 Min Row, Bike or Run @ moderate pace

Then:

20 Romanian deadlift

20 Air squat (focus on form)

20 meters lunges

3 sets

complete in 15 min

Use weight light enough to get through the reps.

Then:

Work up to heavy deadlift

If you feel like you can pull a PR, go for it

Then:

Reduce weight to 75% 1 RM

Then:

8 Reps @ 75% 1 RM

+

5/5 Split squat

Rest 60 seconds between sets

8 rounds

Then:

100 Bulgarian Split Squat

10 reps each leg for 10 rounds, No Rest

Then:

Cool Down 10 Min cardio @ easy pace