Lunges

Stairmaster Warm-up
1-2 min warm-up
2-3 min 50%bpm
3-4 min 70% bpm
4-5 min 80% bpm
5-6 min 90% bpm
7-8 min 50% bpm
8-9 min 70% bpm
9-10 min 80% bpm
10-11 min 90% bpm
11-12 min 50% bpm
12-13 min 70% bpm
13-14 min 80% bpm
14-15 min 90% bpm
15-16 min 50% bpm
16-17 min 70% bpm
17-18 min 80% bpm
18-19 min 90% bpm

10-1
135# BarBell Lung+
135# Back Squat +
Do one set of this at the end of each round: 5 Pull-ups, 10 Push-ups, 15 Squats
Round one looks like: 1 each leg x 135# Lung + 1 x 135# back squat + 5 Pull-ups + 10 Push-ups + 15 Squats
Round two looks like: 2 each leg x 135# Lung + 2 x 135# back squat + 5 Pull-ups + 10 Push-ups + 15 Squats
Continue until 10 reps of lunges and back squat

Leg Press:
3 Plates - 4 reps every 10 seconds for 1 minute
4 Plates - 3 reps every 10 seconds for 1 minute
5 Plates - 2 reps every 10 seconds for 1 minute