3-12-20 Max Effort Lower Body

This week is a small Deload so feel free to go moderate on your weights today. If you feel beat up, don't push the max effort work. Remember 90% is GOOD. Recovery = GOOD.

Warm up

  • 20 banded abuctors
  • leg swings
  • hip opener

then 5 rounds tabata 20/10:

  • walk out to pushup
  • sit up
  • russian twist

Main work

  • Work up to a 1 rep Goodmorning from pins.
    if you are new to goodmornings keep the weight light and do 4x6

Auxiliary work

3 rounds of:

  • 150 feet sled drag
    sub with 70 banded walks if needed
  • 6 Bulgarian split squats *each side
    keep weight light/moderate unless your feeling super strong today

4 rounds of:

  • 10-12 reverse hyper @80% of your 1rm squat
  • 40 lying band pull aparts
  • 10-12 45degree lateral side raises

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