11-12-20 WEEK 2 of 3 week cycle. THURSDAY D/E lower body

Main work

• Box squats 10x2x55% +25% band tension or chains
• Deadlifts 10x1x65% chains or bands if it moves with speed

Auxiliary work

• Reverse hyper 5x15 @70% of your 1rep max squat weight
  Note- if you're new to loading the reverse hyper, it's okay to pull back and work up to the percentages over time. Keep in mind the end goal of getting there.
• Banded hamstring curls 5x30
• Weighted calf raises 5x10-20
  Take these with caution, don't go balls to the wall if you haven't been doing much of these. Weight can be in hands or ssb on back
• superset the following:
  
  • 4x6 single leg deadlift  each side
  • 4x6 weighted front foot elevated reverse lunges each side

Second workout

• 20 min AMRAP:
  
  • 1/2 trip HEAVY sled trip (in our gym that's 1 down + 1 back)
  • 50 ab of choice
  • 10 back extension or GHD