11-26-19 Lower Body focus conditioning

Warm up
3 rounds of tabata 20 secs work/10 secs rest:

• mtn climber
• plank hold
• squats

then

• banded kick backs 4x10 each side
• banded glute thrusters 4x12
• banded leg raises 4x10 each side

Conditioning work
4 rounds of the following with as little rest as possible:

• 100 jump rope
• 5 deadlifts @50%
• 6 bulgarian split squat *each side
• 8 ball slams

training notes:
jump rope: sub with 10 box jumps, 1 min row, or 10 burpees
deadlift: if you don't know your 1rm, choose a light/med weight you can complete the workout with