Monday is always leg day…

General Warm Up

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


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


Work up to Front Squat PR

Work up as you see fit, but it should look something like this:

10@ 45 lbs

8 @ 65 lbs

6 @ 95 lbs

4 @ 115 lbs

2 @ 135

Work up in singles until you can no longer lift.  If you need to work up slower, do so.


6×6 @ 80% 1RM Back Squat

Rest 2-3 Min between sets.


Work up to Heavy Sumo Deadlift (this should be around 75-80% 1RM)

If you have never done Sumo, just work up to something you feel comfortable getting 6-8 reps with.  Always use proper form.

3 Sets of 6-8 Reps.  Go up a little in weight each round if possible. (last rep should be close to failure, but not failure)


8/8 Step up @ moderate weight

Superset with

12 Toes to bar (if unable to do that try and get your legs to 90 degrees)

3 Sets


Cool Down

10 Min @ Easy Pace