10-4-19 max effort lower body

Warm up
2 rounds of:

• 12 med ball goodmornings
• soldier march
• bottom squat supported hold

then, 4 rounds tabata of:

• butt kickers
• high lunge hold right
• high lunge hold left

Main work

Option 1)

• Work up to a 1 rep high box Squat + bands
  use 25% band weight
• Work up to a "heavy" 1 rep Squat (no box or bands)
  no need to max out.. think 90% if possible. Start at 80% of your box squat max you just hit

Option 2) for those with limited equipment

• Work up to a 1 rep max high box squat
• Work up to a "heavy" 1 rep Squat (no box or bands)
  no need to max out.. think 90% if possible

Option 3) for beginners

• 4x6 DB lunges (each side)
  brace yourself on a box or bench to aide in getting up from the lunge if needed

Auxiliary work

• curtsy lunges 3x6 (each side)
• DB sumo deadlift 3x10

then, 2 rounds of:

• 50 banded walks
• 25 banded donkey kicks (each side)
• 15 banded fire hydrants (each side)