Leg Day

General Warm Up

10 min Row or Run @ Easy Pace

Then:

2×5 Wall Squat

2×20 Squat

2×20 Meter Lunge

Then:

Work up to heavy Back Squat

10 @ 30% 1RM

8 @ 40% 1RM

5 @ 65% 1 RM

2 @ 85% 1 RM

1 @ 95% 1 RM

1 @ 100%+ 1 RM

Then:

3 Reps @ 85% 1RM

3 Working Sets

Then:

3×20 Reverse Lunge holding 2×20 lbs dumbbells at your side or place Barbell on back

Then:

10 X 100 Meter Sprints.  You can use Rower or Run.

Rest as long as you need to catch your breath.

Then:

Cool down

10 min Row or Run @ easy pace