Workout: 28 January 2025

Gym Workout

Warm up: 2 rounds:

1. 20 jumping lunges
2. 10 empty barbell front squats

Workout:

1. Front squats 3 sets of 8 starting around 65% of max and increasing
2. Heavy machine leg press, 2 sets of 20, no pause, keep a bend in your knee (alternative: 2 sets of 20 back squats at ~50% of max, with no rest or pause between reps)
3. 3 sets of 25 slow calf raises with heavy DBs, superset with 15 walking dumbbell lunges (each leg)
4. Metabolic and strength conditioning: 50 thrusters for quality, but rest minimal as possible (pick a weight that you can do 10-15 unbroken: recommend 65-95 lbs).

At Home Workout

1. 6 rounds for quality:
   -30 box jumps (if you have nothing to jump up to, then do a high tuck jump) – rep ends when knees and hips are straight and you are standing upright, stable on the box / object
   -15 lunges each leg (can add DBs in if you would like more of a challenge)
   -10 ground to over head (with a moderate DBs or an odd object)