Chicken legs workout (shoulders and traps too)

Active stretches

Warm-up:

• 24k kettlebell swings x20
• 24k kettlebell get-ups x10 (5 each side)
• rest 60 seconds
• repeat

Core:

• plank 1 minute
• reverse crunches x 25
• 3 rounds

Workout:
LEGS

• squats 65% x 10
• rest 90-120 seconds
• 4 rounds
• lunges 75% x 10 each leg
• rest 90-120 seconds
• 4 rounds
• calf raises 85% x 25
• rest 30-60 seconds
• 4 rounds

Shoulders and Traps

• military press 75% x 10
• rest 90-120 seconds
• 3 rounds
• single leg bottoms up kettlebell military presses 90% x 5
• rest 60 seconds
• 3 rounds
• kettlebell upright rows 80% x 10
• rest 60 seconds
• 5 rounds

Finisher:

• heavy tire (600-700lbs) flips x 3
• rest 2 minutes
• 4 rounds

Static stretches.