3-12-20 Max Effort Lower Body

This week is a small Deload so feel free to go moderate on your weights today. If you feel beat up, don't push the max effort work. Remember 90% is GOOD. Recovery = GOOD.

Warm up

• 20 banded abuctors
• leg swings
• hip opener

then 5 rounds tabata 20/10:

• walk out to pushup
• sit up
• russian twist

Main work

• Work up to a 1 rep Goodmorning from pins.
  if you are new to goodmornings keep the weight light and do 4x6

Auxiliary work

3 rounds of:

• 150 feet sled drag
  sub with 70 banded walks if needed
• 6 Bulgarian split squats *each side
  keep weight light/moderate unless your feeling super strong today

4 rounds of:

• 10-12 reverse hyper @80% of your 1rm squat
• 40 lying band pull aparts
• 10-12 45degree lateral side raises