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

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