legs legs legs

athlete

front squat 7 sets of 3

back squat 7 sets of 3

overhead squats 7 sets of 3

circuit x 4 rounds

bulgarian split squats x 10 each leg
wall balls x 30 @ 20#
double unders x 50
toes to bar x 20
row 500 meters

beginner

front squat 3 sets of 10

back squat 3 sets of 10

21-15-9 (do 21 reps of each then move down to 15 and then 9)

burpees, get up sit ups