Volume work. Rest only while partner is working.
Squat 5 sets of 25
Step Up from Deep Lunge (working leg on 12″ platform, other knee on ground, weight on shoulder) 4 sets of 15-15-12-10 reps
Side Lunge with Sandbag (on lunging side shoulder) 3 sets of 10
30 lb sandbag all sets
KB Single Leg Stiffleg Deadlift 2 sets of 10
50lb- first set contralateral weight (held in opposite hand of working leg), second set ipsilateral (same side arm).
Exercise Ball Triple Threat 1 set of 15 reps each exercise consecutively
(Lying on ground, supine position, feet on ball)
Hip Raise with Knees Flexed
Calf Raise 1 set of 100
Bodyweight on edge of a step
Legs might be a little sore…