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