STEWARD is a pure strength workout. 6 rounds with 5 repetitions of each Bench Press, Back Squats, and Deadlifts. For each lift, pick a weight that you are able to maintain with good form for the entire rep count. Perform the lifts back to back with approx. 3 minutes of rest between rounds. It is very important to warm-up well including stretching. We recommend 3-4 warm-up sets before you start the first round. STEWARD is not for time.