10 Min General Warm Up

Then:

2×5 Wall Squat

2×10 Air Squat

2×20 meter Lunge

Then:

Work up to a Heavy Deadlift.  If you have PR in the tank, hit it.  If not, lift until you can no longer lift with good form.

Then:

10-1 Goblet Squat+ Reverse Lunge

10 Goblet Squat

10/10 Reverse Lunge

9 Goblet Squat

9/9 Reverse Lunge

Etc.

Rest as little as possible (don’t set the KB down)

Beginners use: 12 kg KB

Intermediate use: 16 kg KB

Advanced use: 20 kg KB

Then:

Cool Down

10 Min easy cardiovascular activity of choice.