Try this pukeworthy workout at your own risk. Takes one full hour. Top 3 toughest workouts I’ve ever done at Signature Fitness.
3 Rounds of
100 wall ball shots, 18# – 20# for men
run 400M
then do 1 round of
walking lunges + push press with wall ball, 50m out and back
then do 4 rounds of
sprint 50m with wall ball, drop it on the ground, sprint back to starting line, sprint back and pick it up, sprint back to starting line. 10″ breaks in between sets
then do 4 x 6 reps leg curls, heavy weight
then do 50 reps leg extension starting with heavy weight, drop sets right before burnout.