8-16-21 MONDAY max effort lower

Main work

• Mid shin rack pulls - work up to a 1 rep max
• Drop sets 3x3x80%

Auxiliary work

• Back extension weighted 3x8 - heavy
• SSB or barbell back rack Bulgarian Split squats 3x10 each side
• Reverse hyper 3x20x50% of 1rm deadlift
• Decline single arm DB overhead sit ups 4x10