11-22-18 lower body volume

  • Box squats 10x2x65% plus band or chains 
  • deadlifts 8x2x70%

Then 4 rounds of: 

  • 8 stiff leg deadlifts 
  • 16 dB walking lunges 

Then 4 round of: 

  • 45 rowing 
  • 45 sec kB swing 
  • 45 sec sit ups 

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