10-22-18 max effort lower

  • Work up to a 1 rep Wide stance high box squat 
  • Lunging Goodmorning 4x12 (6 each side/ light weight)
  • banded hamstring curls 4x20
  • back ext 4x10-15
  • Barbell hip thrusters 4x10-12

then tabata abs: 

  • Hip raises 
  • Plank with opposing arm and leg extended 
  • Mtn climber

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