Gym Workout: Heavy Legs #3

Warm up: 3 rounds:

1. 20 Push-ups
2. 30 Air squats

Workout:

1. Work up to your 85% front squat
2. 3 Front Squats at each of the following percentages of your max: 85%, 87%, 91-93%
3. 3 sets of 10 slow Barbell Hip Thrusters at the weight of the last set of front squats, superset with 36 DB walking lunges (18 each leg, use a moderate weight DB)
4. Metabolic work (1 round): As fast as possible
   70 Moderate-heavy weight Hammer curls (35 each arm)
   60 Wallball shots
   50 Box jumps (full knee extension / stand up completely at the top of the box)
   40 V-ups
   30 Toes to bar (alternative: hanging knee raises)
   20 Push press at 60% of max from (1)
   10 Squat cleans at 60% of max from (1) – try for unbroken
5. Cool down: slow mile jog (and reminder to stretch after: hamstrings, glutes, splits)

At Home Workout

Modified Karen Workout

3 Rounds of the following as fast as possible:
– 50 Wallball shots
– 40 Walking lunges (20 each leg)
– 30 V-ups

Recommended weight for the wallball shots: 20 lbs
(alternative: if you do not own a medicine ball or wallball, recommend thrusters with light weight DBs / a KB / or an odd object)