Garage Gym Barbell Thursday 12-7 Dynamic Effort Lower Body

Strength work:

1) Dynamic "Parallel" Box Squat 12x2x55% + 2 red bands or chains

• *if you don't have bands or chains available to you then do 12x2x75% bar weight to a box

2) Opposite Style Deadlift 10x1x70% (Opposite of your preferred deadlifting style)

• *if needed sub deadlifts with 3x15 Dumbbell stiff leg deadlifts

3) Then 3 rounds of:

• 30 plate groud to overhead
• 30 burpees
• 30 air squats

4) Finish with 2 rounds of:

• 20 single arm rows
• 30 tricep press
• 30 banded hamstring curls
• 20 Reverse Hyper
• 20 rack pulls

***Note- for those competing in February focus on #1,#2 & #4, if time do #3