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