Max Effort Lower
Bow Bar Box Squat 1RM
Bow Bar Box Squat 3x5
-1 foot width wider if failed on the box
-1 foot width closer if failed once several inches off the box
45º Back Extension 4x15
-holding heavy med ball high against clavicle and chin
-mini band around neck
-focus on glutes and hamstrings to raise the torso
Sled Pull x4 Trips
-1 trip = 60m and AND back
-90% recovery between trips
Rep this work bag.
Weighted Decline Sit-Up x5, 8, 11, 14
