10-10-19 Lower body recovery workout

Warm up
4 rounds tabata 20/10 of:

• sit ups
• lunge hold right
• lung hold left

then 100 banded walks

Main Work

complete 3 rounds of:

• 150 ft sled drag
• 3-4 stone to platform
  *if you don't have access atlas stones, substitute with 8-10 Pick ups to Extension (45lb) plate or lower weight if needed. After pick up, in a fluid motion, lift to chest getting "extension". I'll post a video of this in the morning.

complete 4 rounds of:

• 12-15 reverse hyper or back ext
• 20 banded hamstring curls
• 6-8 wide stance goodmornings

complete 4 rounds tabata of:

• banded fire hydrants right
• banded fire hydrants left
• weighted kneeling squats