Warm Up x 2
Run 1 lap, 10 overhead squats, 10 t-push-ups,10 hanging knee raises, 

Mobility
:30 hip flexor wall stretch ea. side X 2 low then high

Workout
Barbell Lunge: 4 x 8 (alternating, 4 ea. leg) same weight as previous

Alternate max rep sets w/minimal rest until you reach 60 reps of each movement:
Bulgarian Split Squat (60 ea. leg, no added weight)
Hanging leg lift

7:00 for rounds:
20 Double Unders
10 Wall Ball (20/14#)
5 Burpees

Intermediate On-Ramp
Barbell Lunge: 3 x 8 (alternating, 4 ea. leg) straight sets @ 7-8RPE 

Alternate max rep sets w/minimal rest until you reach 30 reps of each movement:
Bulgarian Split Squat (30 ea. leg, no added weight)
Hanging leg lift

7:00 for rounds:
20 Double Unders
10 Wall Ball (14/8#)
5 Burpees

Comment