8-9-21 MONDAY max effort lower

Main work

• Goodmorning from pins 3x1
  work up to a 3 rep max
• Goodmorning drop set 1x8x65%, 1x15x50%, 1x20x40%
  percentage is based on today's 3 rep max

Auxiliary work

• 3x8-10 glute ham raise video HERE
• 4x20 High pin pull (set pins above knees) build to a max band tension for 20 reps (band tension only and accomplish in 4 sets.
• 3x20 reverse hyper 70% of 1rm deadlift
• 3x8 Front loaded SSB decline sit ups - video HERE
• FINISHER:
  SANDBAG CARRY (OR MED BALL, DUMBBELLS, HEAVY OBJECT, ETC)
  3X100 meters