Strength: Lower


General Warm Up

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


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


Work up to a Conventional Deadlift 1 RM

Do a set of 10 reps @ 65 lbs.

Make 5-25 lb. jumps as you see fit for your fitness level.  Lower fitness level, make smaller jumps.  For those of you with a Higher fitness level, make larger jumps.


5 Reps Conventional Deadlift @ 75% of that 1RM number

5 Sets

90-120 Seconds Rest between Sets


6 Reps Back Squat @ 75% 1 RM (if unsure of your 1RM Back Squat, start at 95 lbs and add weight if needed.  The reps should feel easy for reps 1 and 2, and start to feel heavy for rep 3,4,5,6 but make sure you don’t lose form).

4 Working Sets (this means work up to that weight that feel appropriate for all 4 sets)

90-120 Sec Rest between Sets


8 Pedly Row (Bent-Over Row) using Barbell. Use Heavy weight (something between 95-180lbs)

4 Sets

60 Sec Rest between Sets


5/5 Weighted Lunges

15 KB Swing

5 Rounds

Rest as needed.


12 Weighted Sit up (decline bench if possible)

3 Sets


Cool Down

10 Min @ Easy Pace