Cross-training: Legs and Core

This is a little diddy I put together yesterday, it took about an hour. Today I have that gluteal soreness that feels so good! Try it out and see what you think.

5 minute warm-up: No putzing, work and get warm!

Supersets:

1. Weighted walking lunge w/ jump lunge / front squat to push press (4 sets x 10 reps).
1. Using a pre-weighted bar (30-50#) on your shoulders, lead with the right foot, then left foot, right foot - pause, then jump to switch leg position - that's one rep. Do 5 of these, on the second and fourth set, lead with the left foot first. Easy peasy!
2. At the end of the 5th rep, bring the bar to the front rack position (across the front of the shoulders) squat down, stand up and press the bar overhead.
2. 5 push-ups, 5 pull-ups, 15 straight-leg (prison) sit-ups with 10-15# dumbbell held overhead (4 sets, minimal to no breaks between sets).
3. Dumbbell Romanian (straight-leg) deadlift (4 sets x 10 reps) / plank (pick the most challenging one you can attempt, 4 sets, hold for 1 minute at a time).
4. Straight set of leg extension (5 sets x 20 reps).
5. Captains chair knee tucks (4 sets x 10 reps)  / L-sit holds for 10 seconds (move straight from the knee tucks into the l-sit, only break between sets if necessary).
6. Cable machine donkey kicks / cable machine side leg raises (4 x 12)

Don't forget to stretch at the end. I feel some foam rolling in my near future!