Lower Body

25 Air Squat

25 Stiff Leg Deadlift

25 banded ab crunch

4 rounds

No rest

complete in 15 min

Then:

10-1 Ladder

10 Goblet Squat

10/10 Lunges

9 Goblet Squat

9/9 Lunges

Work all the way down to 1

Hold a KB (or DB) and don’t set it down!

Beginner use 12 kg KB

Intermediate use 16 kg KB

Advanced use 20 kg KB

Then:

3 Deadlift @ 75% 1RM

5 Box Jump @ 24″ box

5 sets

Rest 60 sec between sets

Then:

12 Back Raises on 45 degree angle bench or use GHD. Hold 45 lb plate

superset with

12 weighted knees to elbows (hold ball or dumbbell in feet or use ankle weights)

5 sets