General warm up

10 Min cardiovascular work

Then:

2 x 5 wall squat

2 x 10 air squat

2 x 20 lunges

Then:

25 KB Swing @ 20-24 kg KB

25 Stiff Leg deadlift @ 20-24 kg KB

25 Leg Ext. @ 30 lbs (if you don’t have leg ext. machine, use band)

60 Sec Plank with 25 lb plate or 2 chains on back.

3 sets

Then:

6 reps x 6 sets Pause Squat @ 50-60% 1 RM

This should be a good 3 sec pause at the bottom on the squat.  make sure to balance and keep chest up.

Make sure to breathe and brace at the top before each rep.

Rest 60-90 sec between sets

Then:

8/8 Single arm KB single leg deadlift @ 12-24 kg KB

4 sets

Rest as needed

Then:

30 seconds work

30 seconds rest

4 rounds

Split jumps

Rest 2 min

Then repeat

Then:

Cool down 20 min bike @ moderate pace