“I Can’t Sit Down”

Leg Day

General Warm Up

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

Then:

5×5 Air Squat with 3 Second Pause at bottom

2×10 Lunges @ bodyweight.  Slow and controlled

5×5 Windmill @ 10 -20 lbs.  Can work up in weight

Then:

10-1 Back Squat/Front Squat ladder

10 Back Squat

10 Front Squat

9 Back Squat

9 Front Squat

All the way down to 1.

No Rest

This should be done at 50% 1RM.

Set a timer and keep track of length it takes you to complete.

Then:

30 Second Wall Sit

20-1 Walking Lunges

How this works:

Set timer for 3o seconds. After you wall sit for 30 seconds, complete 10/10 Lunges Then immediately

get back into wall sit! then complete 19 Lunges, then back into wall sit. Work all the way down to 1.

Then:

Cool Down

10 min Row, Ski, Bike or Jog @ Easy Pace