Garage Gym Barbell 4-9-18 Max Effort lower body

Warm up:

• 2x 20 dumbbell floor press
• 2x 20 lat pull downs *for warm up 
• 2x20 Goodmornings

Strength work

• work up to a heavy sumo deadlift from 2in plates 
• 3x10-12 reverse hyper or back extension
• 3x6-8 back squat @50-60%

Conditioning Work 

4 rounds of:

• 6 dumbbell reverse lunges 
• 6 weighted step ups 

rest 5mins then:

4 rounds of: 

• 10 wall balls 
• 10 deadlifts *light as accessory weight