10-29-18 max effort lower

• Work up to a 1 rep wide stance squat *high box
• stiff leg deadlift 4x8-10
• box step ups 4x12 (6 each side) 
• bulgarian split squats 4x12 (6 each side)

then tabata

• Firefly
• rope climb sit up 
• Lataral box jumps