5-20-19 max effort lower body

  • Work up to a 1 rep Safety Squat Bar high box squat *record weight in your notes - if you don’t have access to a SSB work up to a heavy front squat 
  • front squats 5x6
  • reverse hyper 4x12-15 *back extensions if you need to substitute 
  • Barbell rows 4x8-12

then 4 rounds of: 

  • 5 of the following complex:  4 DB front squat + 4 DB reverse lunge (2 each leg)
  • 100 jump rope
  • 10 weight sit ups 

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