4-20-20 LOWER BODY VOLUME

Main Work

  • Squats 12x2 reps @70% of your 1 rep max
  • Deadlifts 8x2x70% of your 1 rep max

DB only Auxiliary work

Complete 5 rounds with as little rest as possible of:

  • 8 DB thrusters
  • 8 box jumps
  • 8 DB walking lunges
  • 8 burpees

end with 5 rounds tabata abs 20 secs work/ 10 secs rest of :

  • banded sit ups
  • russian twist

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