9-10-20 Lower body volume

Make sure to take 10 mins and warm up hamstrings, glutes, back & abs. Today's work will not have a percentage listed. We are working in a slight "recovery".

Main work

• 5x5 box squat - use a camber or SSB bar if you have one
  moderate weight, something you could do 8 reps. Make sure you set your box height to below parallel.
• 5x12 reverse hyper
• 5x12 back extension
  If you don't have access to a reverse hyper, back extension or GHD machine sub with,
  5 rounds of:
  
  • 8 weighted superman
  • 8 DB stiff leg deadlifts

Auxiliary work

• 8 rounds tabata sit ups or your favorite ab movement- 20 secs work/10 secs rest
• 20 min sled drag- moderate weight
  If you don't have access to a sled, sub today with 20 mins of one of the following:
  
  • 20 min light rowing
  • 8 rounds tabata jump rope 20 secs work/10 secs rest
  • 6 rounds tabata rowing & jump rope 20 secs work/10 secs rest