OYC complete:

3 rounds of: 
33 BTB squats  (squats that begin and end in the bottom of the movement)
rest 30 sec. between rounds.

then,

3 rounds per side of:
33 SLD 15/20
rest 30 sec. between rounds.

then, 

3 rounds per side of:
33 heel raises
rest 30 sec. between rounds.

then, 

3 rounds of
33 walking lunges (R+L=1)
Post total reps completed to comments

Caution:  This workout will make you VERY, VERY sore or injured unless you are specifically conditioned for it. Please consider scaling weight &/or reps if you are new to this workout.

Daily Extras - 

Cover 2 miles, or 20 mins of steady state cardio.

Workout Notes:

  1. This workout is all we had left this week. Couldn't go at your shoulders again, right? Couldn't do abs, low back, or pullers because they are DONE. Which leaves only LEGS. 
  2. PROGRAMMING!
  3. HEED the WARNINGS. Be careful. See vid.
  4. There should be a deliberate pause at the bottom of each BTB.
  5. SLDs can be scaled by shortening the movement. Hold the DB by one end. 
  6. Walking lunges are counted as 1+1=1 (as God intended).
  7. Take NO MORE than 30s rest.

Why juggle a KB instead of just swinging it? Think of the difference between running and bounding. Same sort of thing.

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