Posterior Chain Strength & Endurance Workout

Warm-Up

• Active stretching
• 5-minute bike
• Work up to your 5-rep max (5RM) on the Deadlift

Strength

Deadlifts

• 10 sets × 5 reps at 90% of your 5RM

Stamina

Complete 5 Rounds:

• 10 Sumo Deadlifts
• 10 Superman Planks
• 100 m Crab Walk

Last Push

Complete the following in order:

• Run 800 m → 10 Kettlebell Swings
• Run 600 m → 20 Kettlebell Swings
• Run 400 m → 30 Kettlebell Swings
• Run 200 m → 40 Kettlebell Swings

Core

Complete:

• 100 Crunches
• 100 Flutter Kicks
• 100 Oblique Crunches

Cardio Finisher

• Run 3 miles as fast as possible.