Superman 3/3 "Legs and Full body" Workout
Bike 10 mins + Row 5 mins for Wu
Every 1:00 for 5 mins: 2 * DKB Clean + 5 * DKB Goblet squat (RX 70% bodyweight)
Every 0:30 for 5 mins: 2 * DKB Squat Clean (RX 70% bodyweight)
Every 2:00 for total of 100 front squats (RX = bodyweight), divided however you like.
3*15 Box step (60cm)
3*15 deck squats
3*20 DDB man-makers
3*20 sit-ups
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