General Warm Up

10 Min Cardio work of choice.  Get warm.

Then:

25 Stiff Leg Deadlift

25 Wide stance KB Deadlift @ 24 kg KB.  Keep upper body tall

12/12 Lunges holding 10 lb dumbbells

3 Rounds

Complete in 15 min

Then:

Work up to heavy deadlift

1 set x 2 reps @ 90%

Then:

3 sets x 5 reps @ 80 %

Rest 3-4 Min between sets

Then:

3×20 leg press @ 2-4 45 lb plates each side

Rest as needed between sets

Then:

3×8 Front squat @ 95-115 with pause at bottom

Rest as needed between sets

Then:

3×20 Weighted Sit ups holding 40-60 lb dumbbell across chest.

Rest as needed between sets

Then:

20 Min cool down cardio.