OPTION 1: STATION
*Iron Mikes= jumping lunges. You're alternating legs, so each set will actually be halved, for example 40 reps would be 20 each leg.
**Flutterkicks are 4-count.
OPTION 2: GYM
Squat: warm up to working weight, starting from empty bar and working up in sets of 5, adding about 10% per set
Put on a belt. Do one all out set
Take 30% off bar, and do 5 sets of 3, full depth if possible.