2-10-20 Max Effort Lower Body

Warm up
5 rounds tabata 20/10 of:

• db front squats
• lat box jumps
• sit ups

then, 2 rounds of mobility:

• scorpion pose
• hip opener of choice

Main Work

• Work up to a front squat + red bands
  make sure to record your weight because we are going to do this again in two weeks
  *Option- if you don't have bands; work up to a moderate-heavy front squat. Leave some in the tank to go up in 2 weeks.

Auxiliary work

• SSB 4x6x60%
  (sets)x(reps)x(percentage)
  *option- if you don't have a SSB use a regular bar
• weighted lunges w/front foot elevated 4x5 *each side
• Stone to shoulder 4x4-6 reps
  *option- if you don't have stones or not comfortable with stones; sub with plate ground to overhead 4x10