General Warm Up

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

Then:

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

Then:

10 Back Squats @ 45 lb bar

8 Back Squats @ 75 lb bar

Then:

100 Back Squat

Beginner use 45 lb

Intermediate use 75 lb

Advanced use 95 lb

If you break, you must immediately complete 10 Burpee Pull-Ups and without rest, continue with the squats.

Then:

Cool Down

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