Squats and deadlifts will work the muscles that play a major role in giving you speed and power on your runs.
The workout is five rounds with a 90-second rest between each round. Each round consists of 20 dumbbell squats and 12 dumbbell deadlifts
To try it, grab a stop watch and two medium-weight dumbbells. The goal is to do each set unbroken, so don’t be afraid to “scale the dumbbell [weight] as needed,” he says. Clean the weights up to rest on your shoulders and adjust your feet hip-width apart. You can continue to hold the dumbbells here, or do as Scott does in the video, letting the handles of the dumbbells rest on the meat of each shoulder. You can also switch to this variation in later rounds, when your grip is taxed.and keep your body upright, then lower into a squat. As you descend, the weight will pull you forward.
Even if you’re super tight on time, rest the full 90 seconds before completing a second round. By the third round you’ll need every second.
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