Warm-up

200m Row
20 Air Squats
20 (10L/10R) Single Leg RDLs w/bar
20 Alternating Box Step-ups
20 Butterfly Glute Bridges
20 Empty Bar Squats

Strength

Build to 5RM Back Squat using the following for warm-up:
5 @ 60%
2 @ 70%
2 @ 75%
1-2 @ 80% (or go for it at 80%)
Choose a weight to go for 5 reps

Work

“Deviled Leggs”

5 Rounds For Time:
10 Single DB Lunges
25 Wallballs @ 20/14
10 Single DB Lunges
10 Single Arm Devil Presses

DB @ 50/35

15 Minute Cap

Home Gym

5 x 10 Reverse Lunges with DBs OR 5 x 5 Barbell Squats

THEN:

5 Rounds:

10 Lunges
10 Jumping Squats
10 Lunges
10 Burpees