Lower body: April 15

Warm up: Leg swings, 20 per side
Warm up: Toe-touch in-the-hole squats, x20
Warm up: Spiderman lunges, x20

Back Squat, set 1:
Pancho: 85lbs x 10
The Marmot: 135lbs x 10
Back Squat, set 2:
Pancho: 95lbs x 10
The Marmot: 155lbs x 10
Back Squat, set 3:
Pancho: 105lbs x 5
The Marmot: 175lbs x 7

Dead lift, set 1:
Pancho: 135lbs x 4, followed immediately by 10 unweighted explosive high jumps
The Marmot: 185lbs x 10, 10 high jumps
Dead lift, set 2:
Pancho: 115lbs x 8, 10 high jumps
The Marmot: 205lbs x 7, 10 high jumps
Dead lift, set 3:
Pancho: 115lbs x 5, 10 high jumps
The Marmot: 230lbs x 5, 10 high jumps

One-leg leg press & plank, set 1:
Pancho: 10lbs x 10; 60 sec plank
The Marmot: 50lbs x 10; 60 sec plank
One-leg leg press & plank, set 2:
Pancho: 10lbs x 10; 60 sec plank
The Marmot: 50lbs x 10; 60 sec plank
One-leg leg press & plank, set 3:
Pancho: 10lbs x 10; 60 sec plank
The Marmot: 50lbs x 10; 60 sec plank


2-hand farmer carries (that is, holding a weight and walking):
Pancho: 25lb plates, 2 laps
The Marmot: 45lb plates, 2 laps

1-hand farmer carries:
Pancho: 25lb plate, alternating hand per lap, 4 laps
The Marmot: 45lb plate, alternating hand per lap, 4 laps

Push to fatigue:
Pancho: Front squat w bar (45lbs) to fatigue, 10 squats
The Marmot: Arm-extended front squats w 25lb plate, 15 squats

Pancho: Back raise x 25
The Marmot: Back raise x 25

Pancho: 15 high jumps (knees to chest)
The Marmot: 15 box jumps (onto lifting bench)