5-20-19 max effort lower body

• Work up to a 1 rep Safety Squat Bar high box squat *record weight in your notes - if you don’t have access to a SSB work up to a heavy front squat 
• front squats 5x6
• reverse hyper 4x12-15 *back extensions if you need to substitute 
• Barbell rows 4x8-12

then 4 rounds of: 

• 5 of the following complex:  4 DB front squat + 4 DB reverse lunge (2 each leg)
• 100 jump rope
• 10 weight sit ups