Warm up
3 rounds
10 m duck walks
10 m toe walks
3 rounds
10 m side lunge
10 m soldier kick s
3 rounds
:20 dead hang
:20 leg swings (each side)
3 rounds
20 sumo squats
20 m shuffle
Workout
5 rounds {7:00}
:35 db or kb deficit sumo squats
:25 sumo pulse
:25 rest
4 rounds {7:00}
12 hanging leg lifts (20 leg lifts from floor)
4 rounds {5:45}
:35 leg curls (3s on the negative)
:25 rest
4 rounds {5:45}
:35 db stiff leg deadlifts (3s on the negative)
:25 glute bridge hold (from floor)
:25 rest
Conditioning
8:00 cardio (your choice: run, row, bike)
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