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

Did you fart?…. It was probably me.

(Athlete)

Back squat 5 x 5

Front squat 5 x 5

Barbell lunges 5 sets of 10

Squat jumps 1:00 minute on 30 seconds off for 5 rounds.

Snatches x 50 @ 95 lbs. for time.

(Beginner)

Circuit 4 rounds

Air squats x 10
Lunges x 10
Jumping jacks x 20