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

Conditioning
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