8-16-21 MONDAY max effort lower
![8-16-21 MONDAY max effort lower](http://sistersofironapparel.com/cdn/shop/articles/logoweb_b0ec1ff4-40c9-477b-ad30-d4f02c6967ab.gif?v=1629038192)
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