1-2-20 lower body conditioning

Warm up
2 rounds of:

• scorpion
• swan pose both sides

then,
4 rounds tabata 20/10 of:

• squats
• sit ups
• planks

Auxiliary work

• front squat 5x3*work up in weight to 70%
• back ext or reverse hyper 3x12
• calf raises 3x30
• burpees 1x75 *do these at anytime during your workout to accumulate 75

Conditioning
complete 4 rounds of:

• 150ft suit case carry @40-50% of your 1rm deadlift
• 10 box jumps
• 6 front squats @50% of your 1rm

training notes:
suit case carry: if you don't have access to a farmer handle, sub with a heavy kettlebell and do duck walks DEMO HERE if you don't have a heavy kb to use, substitute this with 75 banded walks.
box jumps: sub with lateral skater jumps if needed
burpees: if your back can't tolerate burpees, try elevating to a bench or sub with rowing or bike. 2mins = 20 burpees