Warm Up
Dynamic Exercise
Strength
Box Squats
10-8-7-5-5-5-3
Muscle Builders
Heavy Negative Dumbbell Squats, 3 sets 6-8 reps (50x1)
Super Set
Airdyne 15 seconds as fast as possible, 3 sets
30 Goblet Squats as fast as possible (somewhat heavy), 3 sets
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