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


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