Strength Lower:

 

General Warm Up

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

Then:

2×5 Air Squat

2×5 Romanian Deadlift @ 16 kg Kettlebell

2×5 Goblet Squat @ 12-16 kg Kettlebell

2×20 Meter Lunge @ No weight

Then:

Work to Heavy Back Squat

10 @ 45

8 @ Increased weight. For beginner put 10 lb weights on each side.  For advanced, use 20.

6 @ Increased weight. Beginner make small jumps, advanced jump as you see fit.

4 @ Increased weight.

2 @ Increased weight.

Lift Singles until you can no longer lift.

Then:

5 Reps @ 75% of 1RM Back Squat

5 Sets

60 Seconds Rest Between Sets

Then:

5 Reps Deadlift @ 75% 1 RM Deadlift

5 Sets

60 Seconds Rest Between Sets

Then:

5×5 Lunges @ 2×20-45 lb dumbbells

5 Sets

60 Seconds Rest Between Sets

Then:

10 Crunches

10 Leg Raises

10 V-Sit Kick Out

5 Rounds

Then:

Cool Down

10 Min Cardio @ Easy Pace