Station 6 Leg Day

Warmup for 5 min (jump rope, burpees, box jumps, etc..)

Back Squats               Reps- 10-8-6-4-2.     Increase weight, rest no more than 1 minute or till next shift member to finish and rotate through

Dead lifts.                  Reps-6 / Sets-4.        Same as squats

Suit case single leg.    Reps-6 per leg.       Wall sit during next member set. Rest 1 min
                  Superset.        3-sets

Circuit (15 min AMRAP)

* run out from station 200 feet then back
* 16 seconds plank
* 6 butterfly sit-ups
* 6 super mans (or swimmers) low back hyper extension
* 6 burpees (or up downs)
* REPEAT

Cool down static stretches!