7-9-20 Volume lower body

Main work

• Box squats 12x2x55% + 25% chain or band tension
  If you don't have access to bands or chains for accommodating resistance, use 80% straight bar weight. These should NOT be slow, your working on speed so if the weight is too heavy causing you to move slower.
  *The percentage is based off your Box squat 1 rep max (below parallel), if you don't know your box squat 1 rep max, use your regular squat max MINUS 20%.
• Deadlifts 8x2x80%

*if you feel strong today, work up to a heavy 1-2 rep(s) on your last sets of either squats/and or deads. Take this by feel, if it feels too heavy just stick to the program.

Auxiliary work
Complete 4 rounds with as little rest as possible of:

• DB reverse lunges 3x6 each side- moderate/heavy
• DB step ups 3x12 moderate
• 6 Hanging leg raises or toes to bar

Conditioning

For time:

• 40 burpees

If you're unable to complete burpees, sub with 100 sit ups