The LOWER body Version

This is a complete lower body version of the workout below... It hurts, but the KEY is to do everything to the full reps, even if your legs are shot, rest before moving onto the next set.

Without delay... here it is:
- Prisoner squats x 20 (that's a body weight squat with your hands behind your head)
- Weighted calf raises x 20 (grab 20-30lb weights in each hand and do them)
- Front Squats x 20 (grab something that weighs 30-60 lbs and hold it in your arms in front of you) I use a 60 lb sand bag wrapped in duct tape. ($5 weight bag!)

Immediately without rest do the exact same workout with 15 reps - Same weight
- Prisoner squats x 15
- Weighted calf raises x 15
- Front Squats x 15

Then follow it up with a 10 rep version... Same Weight
- Prisoner squats x 15
- Weighted calf raises x 15
- Front Squats x 15

NEXT:
- Squat Jumps x 15 (squat and jump as high as you can, bring your knees up to your chest)
- Weighted Lunge x 15 (Grab 15-25lb weight in each hand and do 15 Each leg)
- Jump ups x 15 (get something 18"-24" off the ground and jump up using your calf muscles of your toes, no squat... do them as fast as you can)

SAME Workout, with 12 reps
- Squat Jumps x 12
- Weighted Lunge x 12
- Jump ups x 12

And then End it with a 10 rep set
- Squat Jumps x 10
- Weighted Lunge x 10
- Jump ups x 10

If you legs still feel good, do a few suicides with 4 spots about 15-20 yds apart to finish them off. these can be done out back, out in the street whatever, just pick 4 landmarks, sprint to the first then back to the start, then sprint to the 2nd and back, 3rd and back and 4th and back... that is one complete suicide.

Let me know how you feel afterwards! I was sore, but felt great!