11-25-19 Max Effort Lower Body

Warm up
2 rounds of:

• 30 banded abductor
• 10 half lunge to knee up *each side - banded if possible
• 30 banded walks

then, 4 rounds tabata 20/10 of:

• kb swings
• squats
• sit ups

Main work

• Work up to a heavy 1 rep front squat

Auxiliary work

• front squat 4x6 @60% of above max
• elevated sumo KB deadlift 4x12 *heavy
• back ext or reverse hyper 4x8-10 *sub with supermans if needed

then, tabata abs 8 rounds 20 secs work/ 10 secs rest of:

• pick 2 ab movements and alternate between