The Quick & The Dead II

Warm-up:

800 m Run/Row (Less than 1 Month - 400 m)

Hip Mobility (Inwards & Outwards)

Leg Swings (Lateral & Front to Back)

20 Y-T-Cobra

Down Dog to Runner's Lunge & Twist

Neck & Shoulder Mobility


Option 1 > 3 Months

3-9-15-21-15-9-3 reps of:

Deadlifts 95/135 (@ Home use Heavy Dumbbells)

Box Jumps or Box Switches 18"-24"

Bench Dips


Option 2 < 3 Months

3-9-15-15-9-3 reps of:

Deadlifts 65/95 (@ Home use Heavy Dumbbells)

Box Jumps or Box Switches 12"-18"

Bench Dips


Option 3 < 1 Month

3-6-9-6-3 reps of:

Deadlifts 45/65 (@ Home use Dumbbells)

Box Jumps or Box Switches 6"-12"

Bench Dips


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


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