Strength Lower Body

 

General Warm Up

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 Windmill @ 10 -20 lbs.  Can work up in weight

Then:

Work up to 75% 1 RM Deadlift

10 Reps @ 95 lb

5 Reps @ 135 lb

Add weight for 5 reps until you reach 75% 1 RM

Then:

5 Reps @ 75% 1 RM

5 Sets

2 Min Rest

Then:

20 Stiff Leg Deadlift @ 65-95 lb

2 Sets

20 Romanian Deadlift @ 65-95 lb

2 Sets

20 Deadlift off 4 inch box @ 65-95 lb

2 sets

Then:

10 Goblet Squat @ 44-53 lb Kettlebell

25 Kettlebell Swing @ 44-53 lb Kettlebell

90 Sec Rest

3 Sets

Then:

100 Knees to elbow

Then:

Cool Down

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