7-29-21 THURSDAY lower body volume

Main work

• Box Squat 5x5x75%
  reduce weight on the bar if speed is slow
• Squats 2x5x60%
  We will be increasing weight by 2-2.5% next week so be sure to note your working weights this week.
• deadlift 10x2x70%

Auxiliary work

• GHD or back extension 3x8 holding a plate
• banded hamstring curls 3x30
• Finish with
  8 rounds tabata 20 secs work/ 10 secs rest of:
  KB swings
  Russian twists