6-20-19 lower body volume

  • Box squats 5x5x55% +25% band tension 
  • deadlifts 5x3 *work up to a heavy set 
  • Single arm kettlebell deadlifts 3x12 (each arm) 
  • Banded glute kick backs 3x15-20 each side 
  • glute thrusters 3x12-15
  • bird dog holds 3x30 secs each side

then tabata abs 5 rounds of 20/10:

  • bicycle twist 
  • sit ups

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