Day 200

LOWER BODY STRENGTH.

Warm up with two large laps (one mile).

Grab a partner, a barbell, and heavy weights (I did a 45lb barbell with a 25lb and two 10lbs on each side, total of 135lbs). Traditional dead lift; legs shoulder length apart, hands placed on the outside of your shoulders, one hand palm faces in, the other palm out. Four sets of 6. You want the weight heavy enough that you are out of breath after each set.

With a 45lb plate, weight push, 20yds and back. Short lap (about .25 of a mile).

Squats. Same as last, you want the weight heavy enough that you are out of breath after six. We used a 45lb barbell with a 45lb and 10lb on each side, total of 155lbs). Four sets of six.

Weight push, 20yds and back. Short lap (about .25 of a mile).

Grab a 25lb dumbell or heavier. Side squat 20yds and back with dumbell. When you get back, dumpster sprint. Repeat for two sets.

Partner stands, hand on wall, calf raises until you get back from weighted lunges. With 25lb barbell, add medium weights, and lunge 20yds and back. Switch for three sets.

Find a wall. Wall sit for 1 minute, arms either straight out in front of you (about chin height) or directly down at your sides. Immediately move into squat jumps, set of 15. Repeat for three full sets.