7-6-20 Max Effort lower body

Main Work

  • Work up to a 1 rep max Box Squat - parallel
  • Front squat 5x3 *work up in weight to heaviest set

Auxiliary work

  • Banded hamstring curls 3x20
  • Reverse hyper 3x12-14
  • Calf raises 3x20

Conditioning

On the Min for 5 minutes complete:

  • 10 box jumps
  • AMRAP Sumo deadlifts @50%
  • rest 30 secs

Training notes:
Set a timer, on each minute complete 10 box jumps, with time remaining in the min complete as many reps as possible sumo. Rest 30 secs between rounds.


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