11-1-19 Max Effort lower body

Warm up
2 rounds:

• 20 banded donkey kicks (each side)
• 20 banded abductors
• 10-12 back ext or reverse hyper

Main work

• Work up to a 1 rep Max Goodmorning from pins

Auxiliary work

• Front squat 4x6-8
• Bulgarian split squat 4x6-8 each side
• landmine "hack squat" 4x10-12

then, 4-5 rounds tabata 30 secs work/ 10 secs rest of:

• pilates lower ab circles
• mtn climber