Warm up:
15-20 minutes Cardio 1-repetition maximum (100%RM) One-repetition maximum (one rep maximum or 1RM) in weight training is the maximum amount of weight that a person can possibly lift for one repetition. It may also be considered as the maximum amount of force that can be generated in one maximal contraction. 1) High box squat 1×15 reps (20%RM)
1×10 reps (40%RM) 1×8 reps (60RM)
1×6 reps (70%RM) 1×3-4 reps (80RM)
1×1-2 reps (90%RM) Rest 2-3 min 2) Dumbbell rhythm squat jumps 3×10-15 reps (10-15%RM)
Rest 2-3 min 3) Kettlebell spike 3-4×15 reps
Rest 2-3 min 4) Bulgarian split squat 3-4×12 reps (20%RM)
3-4×10 reps (30%RM) 3-4×8 reps (40%RM)
3-4×6 reps (50%RM) Rest 2-3 min 5) Frontal squat 3×5 reps (50%RM)
Rest 2-3 min Recovery routine with foam roller