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