3-9-20 Lower Body Volume

Warm up

2 rounds mobility

• yoga sequence: forward fold-updog-downdog-lunge-scorpion

4 rounds tabata 20/10 of:

• KB deadlift
• half runners lunge to knee up R
• half runners lunge to knee up L
• sit ups

Main work

• Squats 12x2x50% + 25% band tension
• deadlifts 8x2x70%

Auxiliary work

5 rounds of:

• 6 KB front squats + 8 KB alternating lunges + 12 KB swings

*pair up if you can, as one partner does their sequence the other partner does sit ups