HYBRID WARRIOR II ~ Lower Body Strength & 30/60 Sprints

This workout is from the HYBRID WARRIOR II 12-Week Program. Perfect for hybrid athleticism and building lower body endurance and cardio. 1. Back Squat (82–88%) – 6 sets × 3 reps, 180s rest 2. Deadlift (80–85%) – 4 sets × 4 reps, 180s rest 3. Bulgarian Split Squats – 3 sets × 8 reps per leg, 90s rest Conditioning Finisher (10 rounds): 4. Run (RPE 9) – 30 seconds 5. Walk / Jog (RPE 2–3) – 60 seconds Purpose: Develop maximal lower-body strength and posterior-chain power, then layer in high-intensity conditioning to build anaerobic capacity and mental toughness. Heavy compound lifts increase force production, while the sprint intervals train explosive speed, recovery ability, and the capacity to perform under fatigue.