# Full-Body Run Strength

3 days per week. Two full-body w/ lower body focus. 1 upper body day. 

## Full-Body Strength A

Tibialis Raise · Calf Raise · Pull-Up · Split Squat (Bulgarian) · Double Kettlebell Overhead Press · Romanian Deadlift (Single-Leg) · Farmer's Walk · Kettlebell Swing · Ab Wheel Rollout (Kneeling) · Copenhagen Plank · Arch Body Hold (Prone)

### Workout

- **Pair 1 · 3 rounds**
  - 3-8 Pull-Up
  - 3-8 Split Squat (Bulgarian)
- **Pair 2 · 3 rounds**
  - 3-8 Double Kettlebell Overhead Press
  - 3-8 Romanian Deadlift (Single-Leg) - Kettlebell
- **Pair 3 · 3 rounds**
  - 10-15 Kettlebell Swing - Kettlebell


## Upper-Body Split

Pull-Up · Push-Up · Renegade Row · Half kneeling kettlebell press · Hammer Curl · Dip (Triceps) · Face Pull · Lateral Raise

### Workout

- **Pair 1 · 3 rounds**
  - 4-6 Pull-Up
  - 8-15 Push-Up (Decline)
- **Pair 2 · 3 rounds**
  - 5-8 Bent-Over Row - Kettlebell
  - 5-8 Half kneeling kettlebell press


## Full-Body Strength B

Tibialis Raise · Calf Raise · Pull-Up · Split Squat (Bulgarian) · Double Kettlebell Overhead Press · Romanian Deadlift (Single-Leg) · Farmer's Walk · Kettlebell Swing · Ab Wheel Rollout (Kneeling) · Copenhagen Plank · Arch Body Hold (Prone)

### Workout

- **Pair 1 · 3 rounds**
  - 3-8 Pull-Up
  - 1-30s Step-Down (Reverse) - Box
- **Pair 2 · 3 rounds**
  - 5-8 Push-Up (Decline)
  - 3-8 Stagger-Stance Deadlift
- **Pair 3 · 3 rounds**
  - 3-5 Farmer's Walk