Heavy day(6 sets, 3 to 5 reps 70-80% one rep max), moderate day(4 sets, 8 to 12 reps, 60-70% one rep max) The focus for today's workout is to hit the legs hard to build some size and strength with the barbell squat. This workout includes barbell, kettlebell, and bodyweight movements. In addition to the barbell back squat as the main lift the secondary work will be some barbell deadlift and kettlebell work to get those hamstrings lit up! The finisher is a full body circuit to get you feeling amped up and leave the workout ready to kick ass in the rest off your day. Lets get it.