Leg Day

Warmup:

Active Stretching, 400m run, warm up to 10RM Back squat

Strength:

Explosive Back Squat 5 sets of 10 @ 70% 10RM, take no rest during the 5 sets during your recovery jump rope till you are ready to start your next set

High Intensity:

5 rounds, complete as fast as you can:

- 20 barbell lunges

- 20 side bench jumps

- 50 double unders

- 20 calf raises

Core:

25 situps, 25 flutter kicks, 25 reverse crunches, 25 oblique crunches

Cardio:

4 mile ruck run