8-10-20 Max Effort lower body

Take time to warm up hips, knees, hamstrings and abs well with LIGHT movements. The more warm up the better you'll squat.

• banded walks
• banded half lunges
• hip openers
• light barbell goodmornings
• light barbell squats

Main work

• Work up to a 1 rep max Low box squat + chains
   Remember no failures. It's ok to leave 5-10lbs in the tank for next time.

Auxiliary work

• Goodmornings 5x6
• back extension or reverse hyper 5x10-12

Conditioning
•can be done as a second workout later in the day if needed

5 rounds for time of:

• 2 min jump rope
• 15 banded kb deadlifts- moderate weight
• 2 min AMRAP of 3 burpees + 3 box jumps