Leg Killer + shoulders and traps

Stretches

Warm-up:

• 24k kettlebell swings x 25
• 15% of max squat x 10
• 40% squats x 10

Workout: legs
SQUATS Pyramid (rest 90 seconds - 3 minutes between sets)

• 65% x 8
• 79% x 6
• 85% x 4
• 90% x 2
• 96% x 1
• 85% x 2
• 79% x 4
• 65% x 6

walking lunges

• 73% of max x 20 (10 steps each leg)
• rest 3 minutes
• 4 rounds

calf raises

• 50% x 25
• 30-60 seconds rest
• 4 rounds

Workout: shoulders/traps
Military press with kettlebells

• 60% x 10
• rest 90-120 seconds
• 5 rounds

Upright rows with kettlebell

• 67% x 10
• rest 60 seconds
• 67% x 10
• rest 60 seconds
• 50% x 10
• rest 60 seconds
• 50% x 10
• rest 60 seconds
• 50% x 10

Kettlebell shrugs

• 75% x 10 each side
• rest 60 seconds
• 4 rounds

Core

• plank for 1 minute (lift right leg off floor and do circles for thirty seconds then switch legs)
• single arm farmer's carry 75% for 30 yards each side
• rest 60 seconds
• repeat

Stretch
Post a comment and let me know what you think.