Warm up

2-3mins cardio (bike,run,row,jump rope, jog in place)

10 leg swings front to back, 10 leg swings side to side, each side.

15 toe touches. 15 air squat then sit in the bottom 30secs then grab your ankles, hips up and down for 5. 15 glute bridges with 1 sec pause at top. 10 squats, 3sec lower 2sec pause straight up.

(All the equipment)

6RM Back Squat w/ 3 sec pause on the 1st rep

2x 6-8 front squat @ 75-80% of 1RM fs

(Focus on speed)

30-25-20-15-10 reps of:

Cals bike/rower

Box jumps 20/24

Kettlebell swings 35/53

Overhead plate lunges 35/45

Deadlift 95/135

Extra Credit

3-5 rounds

10-15 single leg RDLs each side

10-15 weighted glute bridges

15-20 back extensions

(Some equipment)

5 rounds

5-7reps

Squat- 3 sec lower, 2 sec pause, up fast

*Going as heavy as you can*

(Be creative, use a bag of dog food, cat liter or a sand bag if they are heavier than your DB/KB, you can also make it more challenging by throwing on a hip circle)

30-25-20-15-10 reps of:

2x mountain climbers(60-50-40-30-20)

Box jumps

KB/DB swings

Goblet lunge lunges

Single RDL L

Single RDL R

Extra Credit

3-5 rounds

20 KB/DB sumu DL

10-15 weighted glute bridges

15-20 supermans

(No equipment)

5 rounds

5-7reps

Squat- 3 sec lower, 2 sec pause, up fast

*Going as heavy as you can*

(Be creative, use a bag of dog food, cat liter or a sand bag find something to use as weight, you can also make it more challenging by throwing on a hip circle)

40-30-20-10reps of:

mountain climbers

Frog jumps

BW good mornings

Lunges

Single RDL L

Single RDL R

Extra Credit

3-5 rounds

20-30 glute bridges

15-20 supermans