Did this one on Wednesday night... I could barely walk through the gym after.
Seated Hamstring curls 3x10 tempo 50X0 120sec rest
Heavy squats with progressive overload 5x5 superset with high jumps 5x8 3 min rest
Standing calve raise 3x10 superset with Kettle weighted toe jumps 3x30 90sec rest
Quad extensions with actively pointed toes 3x20 60sec rest
Seated single calve raise 3x20 60sec rest
I love this routine. It's just plain old 100% BRUTAL!!!!