7-8-19 max effort lower body

• Work up to a heavy wide stance/high box squat 
• Db stiff leg deadlifts 4x8
• Calf raises 4x30
• banded hamstring curls 4x30

Then 3 rounds of: 

• 20 wall balls 
• 10 db walking lunges
• 10 db front squats 

then tabata abs 6 rounds of 20/10