12-31-21 FRIDAY lower body
![12-31-21 FRIDAY lower body](http://sistersofironapparel.com/cdn/shop/articles/logoweb_c9e4aa39-a4d5-4642-8072-ba74a3f739a0.gif?v=1640828152)
- 20 Reps (rest between reps) 20" Box Jump, DBs in each hand
- 6x3x80% SQUAT WITH CAMBERED BAR @80% (OF 1RM BOX SQUAT)
- 8x2x75% SPEED PULLS: COMPETITION STANCE DEADLIFT @75%
- 3x8 SSB SEATED GOOD MORNINGS
- 3x15 GLUTE HAM RAISES (ONLY MIDDLE 1/3 ROM, DO NOT COME ALL THE WAY UP)
- 3x20 DB GOBLET SQUAT
- 4x8 DECLINE CRUNCH OVER A FOAM ROLLER 4X8 (LOAD WEIGHT BEHIND HEAD, USE A PLATE)
- 3x1:00 SSB GOOD MORNING STATIC HOLD AT HALF RANGE WITH MAX BAND TENSION PULLING FROM FRONT