Perform the following:
3x5 Weighted Deck Squats
3x5 HeS RLL
Finish the workout with 60 seconds total aggregate of a straddle L variation.
notes:
1) Rest 3-5 minutes between sets.
2) Add enough weight to the Deck Squats so that they are very challenging for five repetitions. A good additional weight to strive for is performing these holding either a 35 or 45lb. plate. The five repetitions should be continuous.
3) HeS RLL are found on BtGB, pg 135. Add weight as necessary to make the HeS RLL challenging for 5 repetitions.
4) Choose a straddle L variation that allows no more than 10 seconds of work to be accomplished at a time. Unless you are already relatively advanced, if your hip flexors and rectus femoris (the muscle down the middle-front of your thigh) are not cramping, you are not working hard enough.