Lovely Legs

General Warm Up

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

Then:

2×5 Air Squat

2×5 Romanian Deadlift @ 16 kg Kettlebell

2×5 Goblet Squat @ 12-16 kg Kettlebell

2×20 Meter Lunge @ No weight

Then:

10 Goblet Squat

10/10 Lunges

60 Sec Rest

10 Rounds

Beginner: 16 kg Kettlebell for Squat. Use 45 lb bar for Lunges

Intermediate: 20 kg Kettlebell for Squat. Use 65 lb for Lunges

Advanced: 24 kg Kettlebell for Squat. Use 95 lb for Lunges

Then:

Cool Down

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