Day 221

LOWER BODY STRENGTH.

Warm up with two large laps.

Squats with the bar. Four sets of 8, getting heavier with each set.

Dead lifts with the bar. Four sets of 8, getting heavier with each set.

Partner 'A' pushes a 45lb plate 20yds and back while Partner 'B' does squat jumps until Partner 'A' gets back. Switch and repeat. Four full sets.

Run a large lap.

Partner 'A' uses the bar, with 10lb plates on each side, and does walking lunges, 20yds. Partner 'B' uses 25lb dumbells and does luggage lift squats until Partner 'A' is back. Switch and repeat. Three full sets.

One leg with 25lb dumbell straight leg dead lifts until Partner 'A' is done with squat lifts (with a barbell with 10lb plates on each side, lift to your chest, squat and when you go to stand, push the bar above your head, then back down). Switch and repeat. Four full sets.

Warm down with a large lap.