General Warm up

10 min @ easy pace

Then:

2×5 Wall Squat

2X10 Air Squat

2×5 Goblet Squat @ light weight

2×20 Meter Lunge

Then:

Work up to Heavy Deadlift

10 @ 95

8 @ 135

6 @ 185

4 @ 205

2 @ ~235

Hit singles until you hit PR

*If these numbers are too high, use lighter weights and increase weight as you see fit.

Then:

Deadlift 8 x 2 @ 80% 1RM

Then:

10/10 Barbell Reverse Lunges @ 45 lb bar on back

5 x 24” Box jumps

5 Sets

Rest 60 sec between sets

Then:

100 Meter Row @ > 0:20 seconds

90 Sec Rest

10 Rounds

Then:

Cool down

10 Min easy pace