9-25-19 Max Effort Lower body & CHALLENGE WORKOUT #11

Warm up
3 rounds of:

• 20 forward banded walks - 20 backward banded walks
• 30 banded abductors
• 2 down dog- up dog -to lunge sequence

then, 3 rounds tabata 20/10 of:

• air squats
• high runners lunge hold (right)
• high runners lunge hold (left)

Main work

Option 1)

• Work up to a 1 rep max Safety Squat Bar squat

Option 2) for those that don't have access to a SSB

• Work up to a 1 rep max squat using a manta ray attachment. If you don't have access to a manta ray, substitute this movement today with a front squat

Option 3) for those without access to a rack/barbell or beginners

• 4x6 lunges

CHALLENGE WORKOUT #11

complete as many rounds as possible in 5 mins of:

• 12 deadlifts @ 40% of 1rm
• 8 burpees

rest 2 mins then, complete as many rounds as possible in 5 mins of:

• 12 barbell back rack alternating reverse lunges (75lbs or lower)
• 8 box jumps

rest 2 mins, then, complete as many rounds as possible in 5mins of:

• 12 air squats
• 8 jumping lunges