Lower Body

General Warm up

10 Min Row @ easy pace

Then:

2×5 wall squat

2×10 Squat

2 x 20 meter lunge

2 x 20 Stiff leg deadlift

Then:

Warm up deadlift to 50% 1 RM

Then:

5 Deadlift @ 75% 1 RM

+

5 Box jump at 24″ box

Rest 60 seconds

5 sets

Then:

10-1 Ladder Barbell complex

Bent over row

+

Power clean

+

Front squat

Start Light:

Beginner use the 45 lb bar

Intermediate use 65 lbs

Advanced use 95 lbs

Rest as little as possible

*Do this for time

Then:

Cool Down

20 Min cardio work at moderate pace