12-18-19 volume lower body

Warm up
4 rounds tabata 20/10 of:

• kb swings
• box step ups

then 2 rounds of:

• 30 banded abductor
• 15 banded kick backs *each side

Main work

• Squats 8x3x55% + 25% bands
• Straight leg deads 6x3 *work up to a heavy set of 3

Auxiliary work
4 rounds of:

• 8 sumo deadlifts
• 12 barbell back extensions
• 30 banded abductors

end with 100 walking lunges