Monday Workout - "Legs for Day" - Increasing Ladder

Entire program for the day was done on a hill with a 60 degree incline and was approx. 20 meters in length.

Complete in the following order:

Hill Run x 4 (up and down is one)
Grape Vine/Kareoke x 4 (up and down is one)
Squats x 25 (no weight)

Hill Run x 4 (up and down is one)
Grape Vine/Kareoke x 4 (up and down is one)
Squats x 25 (no weight)
Lunge x 20/s (no weight)
High Knees Running x 40 (no weight)
Squat & Hold for 3 sec x 15 (no weight)

Hill Run x 4 (up and down is one)
Grape Vine/Kareoke x 4 (up and down is one)
Squats x 25 (no weight)
Lunge x 20/s (no weight)
High Knees Running x 40 (no weight)
Squat & Hold for 3 sec x 15 (no weight)
Plyo Jumps x 10 (no weight)
Hill Lunges (up and down the hill) x 20/s
Hill Squats x 20

Static Skater (Lactate Threshold Exercise) - hold a low skating position for 1 min x 3 rounds

Note: add weight, rep increase or set numbers for preference.

This one was a monster!!