This workout is awesome for anyone with limited gym equipment or a home gym. All you need is a barbell and some plates, perfect for Beginners and advanced lifters both men and women with A lot of tips and alternatives to adapt at your own pace.

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BARBELL ONLY LEGS
Warm up as shown in videos
TEMPOS: Pay attention to the Tempos all written in Video (Very important)

1. Kand Squats 2 x 10
2. Cossack Squats 2 x 10

3A. Heel Elevated Squats 3 x 10
3B. Heel Elevated Squats 3 x 10
3C. Weighted Wall Sit

4A: Bulgarian split sq 3 x 10 E.Leg
4B: Deficit Calf Raises 3 x 10 E.Leg
4C: BW Deficit Calf Raises 3 x till failure

5A: FR Squats
5B: Reverse Deficit Lunges

METCON FINISHER:
10mins Barbell Complex EMOM
5 Deadlifts
4 Front Squats
3 Trusters
M: 50kg | W: 27.5kg

RX+
10mins
M:60kg | W: 35kg


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