General Warm Up

10 Min @ moderate pace on Row, Ski, Bike or Run

Then:

Dynamic warm up:

20 Air squat

12/12 Lunges holding 10 lb dumbbells

20 Banded Hamstring Curl

20 KB Swing @ 20 kg KB

4 rounds

Complete in 15 min.  Use weight light enough to complete all the reps consecutively

Then:

10×10 Back Squat @ 50% 1 RM

Rest 60 seconds between sets

Then:

5/5 Froward Lunges+ 5/5 Reverse Lunges consecutively

Weighted barbell on back

Beginner use 55 lbs

Intermediate use 65-75 lbs

Advanced use 95-115 lbs

5 sets

Rest 60 seconds between sets

Then:

100 Knees to elbow

Then:

Cool Down