Strength: Lower Body

 

General Warm

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

5×5 Air Squat with 3 Second Pause at bottom

2×10 Lunges @ bodyweight.  Slow and controlled

5×5 Turkish Get Up @ 10 -20 lbs.  Can work up in weight

Then:

Work up to Heavy Over Head Squat

10 @ 45 lb

8 @ 75 lb

5 @ 95 lb

Work up in sets of 3 until the weight feels challenging but you could do 2-3 more reps.

Then:

At that weight do 5 Sets of 3 Reps

Then:

8×8 Bulgarian Split Squat @ 10-20 lb dumbbells (if you are unable to keep your upper body upright, go down in weight or use a stick or PVC pipe to assist you in keeping perfect form)

Then:

30 Second Wall Squat

10/10 Lunges

NO REST

10 Rounds

Then:

Cool Down

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)