| Workout 1: 12′ Cap |
| :30 Wall Sit or Bottom of Squat Hold |
| 40 Sandbag Squats |
| :60 Sandbag Bear Hold |
| 20 Sandbag OTS |
| :60 Sandbag Bear Hold |
| 40 Sandbag Squats |
| :30 Wall Sit or Bottom of Squat Hold |
| **If athletes are using a weight less than 80#, stick to the above rep |
| scheme. If they are using 80# or heavier, 20 squats, 20 OTS, 20 squats |
| Workout 2: |
| Bodyweight LEG DAY – Superset 3×10: |
| Sumo Squats |
| Standing Side Leg Raises |
| Cossack Lunges |
| Fire Hydrants |
| *Rest as needed between sets* |