Leggy legs legs

Warm-up: None needed. But run half a mile or so if you really want to.

Do this first part as a circuit 4-5 times as fast as you can:

Exercise	Weight/Resistance	Sets x Reps	Comments
Plyometric Side-to-side Push-ups	Body weight (on your feet or on your knees)	12-20 reps each side	Stack 1-3 25-35lbs plates on the ground as your platform
Kettle Bell Swings (one arm)	20- 50 lbs (whatever is comfortable without straining your back)	10-15 each side	Power from your hips
Speed Squats	Body weight	35-50	Squat down at least until your thighs are parallel to the ground, go further if you can
Pull-ups	Bodyweight or with assistance	8-15
Overhead Walking Lunges	25 lb EZ bar + weight (5-10 lbs each side)	12-24 steps total	Keep elbows locked overhead to stabilize weight

Now do this:

Exercise	Weight/Resistance	Sets x Reps	Comments
Leg Press	Push yourself	3 x 12-15	Super-set leg press and ab exercises for added difficulty
Russian Twist and/or Double Crunches	10-15 lbs medicine ball or weight	3 x 10-12 each, or 25 of one exercise

Cool-Down: Stretch if you need to. Make a protein shake.