Warmup
• Jump rope 100x1
• Shadow boxing with 5 lb weight each hand 2 minutes
• Jump rope 100x1
• Jump knees 10x1
Leg day
• Squat 11x3
• Leg press 10x3 (heavy weight)
• Leg curl 5x3 (Super slow and hold weight at 5th rep until failure)
• Bulgarian split squat 7x2
• Lunges 8x3 + Crunch bench Fx3
• Calf raises 15x4 + russian twists 45x4 (in seconds)
• Jump rope 100x1
• Shadow boxing with 5 lb weight each hand 2 minutes
• Jump rope 100x1
• Jump knees 10x1
Leg day
• Squat 11x3
• Leg press 10x3 (heavy weight)
• Leg curl 5x3 (Super slow and hold weight at 5th rep until failure)
• Bulgarian split squat 7x2
• Lunges 8x3 + Crunch bench Fx3
• Calf raises 15x4 + russian twists 45x4 (in seconds)
