Split Squat (4 x 8)
Squatting with one leg elevated behind you.Bar on your back. 8 on each leg... Your rear foot should be stable on a stack of plates behind you. Be sure to keep your shins vertical with your knee tracking over your toes. Many people make the mistake of being too close. Open up your stance so that you feel this in your glutes and hamstrings.
Go immediately into the single leg deadlifts and then REST 2min. After each set. Try to get at-least 4 sets in, in a 20min. Window.
Single Leg Deadlift (4 x 8)
8 each leg. Same concept, except you're pulling off of the floor and using much lighter weight. A little goes a LONG way here. This Superset is going to make you very sore, just FYI.
40 Calorie Row
50 Wall Balls
60 OH Lunges with a 20/10kg Plate
Partner up for this and start at opposite ends
60 oh lunges
If you over lap then work in with rest times