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

•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


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