6-15-20 Max Effort Lower Body

Main Work

  • Work up to a 1 rep max REVERSE band deadlift
    Attach your bands above to reduce weight. Work up to a 1 rep max
    rep scheme to follow 3x5, 3x3, 3x1
    *IF YOU DON'T HAVE A RACK to attach bands from above, sub this movement with:  Work up to a 1 rep max rack pull from above the knees



Complete as many rounds as possible in 20 mins of:

  • 10 left arm overhead walking lunges
  • 10 right arm overhead walking lunges
  • 10 toes to bar or hanging knee raises

Training notes:
Goal is to complete 3-5 rounds during the 20 mins. If you don't have a pull up bar sub with weighted and feet anchored sit ups. For lunges scale to supported lunges if needed.

End with 4 rounds tabata 20 secs work/10 secs rest of:

  • banded fire hydrants -left
  • banded fire hydrants- right
  • banded donkey kick- left
  • banded donkey kick- right
  • banded seated abductors



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