6-9-20 Max Effort Lower Body

Main Work

  • Work up to a 1 rep max Floor press
  • incline bench 3x6x60%

Auxiliary work

  • Lateral side raises 4x12-4
    on your last set lower weight and do an AMRAP
    *do all 4 sets before switching movements
  • banded reverse flys 3x20
  • Landmine rows 6x12
  • Lat pull down 6x12 *close grip
    combine the landmine & lat pull downs together

Complete as many rounds as possible in 15mins of:

  • 15 Sumo Deadlift High pulls @45lbs- 65lbs
  • 15 push ups
  • 15 wall balls
  • 25 sit ups

Training notes:
Goal is 3-4 rounds during the 15mins
Sumo deadlift high pulls: keep weight light and moving fast for these
Push ups: sub with bar pushups if needed or desired
Wall Balls: sub with light DB thrusters if needed


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