Strength and endurance workout for legs and shoulders

Stretch

Warm-up:

• kettlebell snatches 16k x 100+ (5 minutes non-stop swap hands as often as you want)
• REPS to beat 150 (5 minutes 15 seconds)

Workout:
Shoulders

• kettlebell press ladders 40k (1-2 = total 3 reps each side)
• 32k (1-2-3-4-5) REPEAT 3 more times (total 60 reps each side)
• 24k x 10 each side

Legs

• barbell squats 41% of max x 8 (rest 1.5-3 minutes between sets)
• 67% x 5
• 67% x 5
• 67% x 5
• 67% x 5
• 67% x 5
• 81% x 3
• Jump squats (rest 45-90 sec between sets)
• x 25
• x 25
• Calf raises (rest 30-45 sec between sets)
• 48k x 25 repeat 3 more times (100 total reps)

Stretch