“Only strong personalities can endure history, the weak ones are extinguished by it” Friedrich Nietzsche
Lower Body Dynamic warm-up
3×5 Front Squat 60-75% Max
5×3 Zercher Squats 80%+ Max
3×8 Romanian Deadlift 50% Max +
3×8 2x32kg KB Swings
Cool down and Recover
Rest periods through out the workout should be between 90seconds to 3 minutes.