A good way to ensure you cant walk properly for a few days....

This workout should in theory leave you with that aching feeling in your butt and legs that can only mean you've worked hard!

Squats 4 sets x 5reps

Then a 6 way Barbell complex (straight from one exercise to the next, no rest, same weight.

Here goes:

6 x Deadlift

6 x Bent Over Row

6 x Hang Cleans

6 x Front Squats

6 x Push Press

6 x Back Squat

6 x Push Ups

1st Set: 35kgs

2nd Set: 45 kgs

3rd Set: 65kgs

4th Set is optional: 65kgs

Then:

5 sets:

6/6 Lunges

6/6 Step Ups + Hops (I'll try and post a video)

6 x Box Jumps

As much rest as you need in between sets to complete the sets in one.

Thats it... simples!!!

OC