As I am short on time I will keep it simple for you all tonight with a workout that will have you limping for several days afterwards, yes that's right, it's squat day! So without further ado.
The never ending cycle
Warm-up - 5 min cardio (walking or bike)
2-3 Warm-up sets of exercise 1 depending on strength levels
A1: 4x10 reps, Barbell back squat, 2-3 min rest.
- This is a ramp set, each set should increase in weight so start with a manageable weight and add 2.5-5kgs per set.
B1: Sled push x 15m
B2: Sled drag x 15m
- This is a ramping superset for distance, start with a weight that is manageable and complete 1 length of both.
- Rest 60-90 seconds
- Add 1 length to each and repeat.
- Start with 3 lengths and build from there
C1: Leg Press 4 x (25,20,15,10)
C2: Back extension 4 x (25,20,15,10)
- Start with 25 reps on each
- Each set take off 5 reps (maybe some weight too).
- 30 sec rest between sets.
Enjoy,
Tom