Horsepower

Warm up

3 rounds

:25 duck walks

:25 toe walks

3 rounds

:25 side lunges

:25 1 soilder kick + 1 back lunge

3 rounds

:25 leg swings

:25 leg swings

Workout

50 m lunge (body weight)

5 rounds

:25 barbell squat

:35 rest

40 m db lunge (light)

4 rounds

:30 bosu ball sqaut pulse

:30 db staggered stiff leg deadlift

30 m db lunge (moderate)

4 rounds

:35 single leg db glute bridge on bench

:25 rest

20 m 1 arm overhead lunge (10 m each arm)

3 rounds

:40 goblet squats

:20 rest

Conditioning

6:00 bike, row, treadmill (your choice)