Workout: Back Squats
(Comp & Fitness)
Work up to a comfortable 1 rep max then do 5 sets of 4 reps @ 80% of that weight.
Do sets of 5 reps
20 DB Weighted Box Step Ups Heavy
(Perform 10 on right leg then 10 on left)
20 Prone Laying Banded Hamstring Curls
400m Run for Time