General Warm Up

25 Stiff leg deadlift @ 20 kg KB

25 Goblet Squat @ 12 kg KB

25 Hamstring curl (machine or banded)

25 Weighted Cable Ab Crunch

4 rounds

complete in 15 min

Then:

Work up to 1 working sets of 3 reps @ 85% 1 rm.

Then:

3 sets of 6 reps at about 70% 1 rm

Rest 2-3 min between sets

Then:

8/8 Heavy Forward Lunges

Beginner use 65 lbs

Intermediate use 85 lbs

advanced use 95-135 lbs

+

12 Hip thrusters (225-325 lbs)

4 rounds

Rest as needed

Then:

60 sec KB Swings @ 24 kg KB (or heavier if possible)

3 sets

Rest as needed

Then:

Cool down on air bike or jog for 10 min @ moderate pace