Garage Gym Barbell 4-9-18 Max Effort lower body

Warm up:

  • 2x 20 dumbbell floor press
  • 2x 20 lat pull downs *for warm up 
  • 2x20 Goodmornings

Strength work

  • work up to a heavy sumo deadlift from 2in plates 
  • 3x10-12 reverse hyper or back extension
  • 3x6-8 back squat @50-60%

Conditioning Work 

4 rounds of:

  • 6 dumbbell reverse lunges 
  • 6 weighted step ups 

rest 5mins then:

4 rounds of: 

  • 10 wall balls 
  • 10 deadlifts *light as accessory weight 

 


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