6-29-20 Max effort lower

We're back to our regular powerlifting programming. Well done everyone on the Girls Gone RX Garage Gym Series! It was tough but it was a good change and challenge.

Main work

• Work up to a 1 rep max Anderson Squat
  Set safety pins and start with the bar resting on the pins. Get under the bar and lift to standing

Auxiliary work

• banded hamstring curls 3x30
• calf raises 3x20
• weighted glute thrusters 3x14
  take a warm up set to find the right weight before starting

Conditioning

Complete 8 rounds tabata 20/10 of:

• KB swings
• box jumps

Training notes:
This workout will test your endurance to keep going. If needed, sub step ups for box jumps or lateral box step jumps.