9-6-21 MONDAY Max effort lower

9-6-21 MONDAY Max effort lower

SMART START
For beginners with limited equipment

View Workout HERE

4 rounds:

  • 10 Landmine hack squats
  • 20 KB swings
  • 10 sit up of choice

Then 6 rounds of:

  • 20 secs DB or kb front squat with heels elevated
  • 10 secs rest
  • 20 secs lateral skater hops
  • 10 secs rest

Finish with 6 rounds:

  • 20 secs plank hold
  • 10 secs rest
  • 20 secs sit up

Strength program for those with more equipment

Main work

  • Competition stance block pulls 2'
    work up to a 1 rep max
  • Drop sets 3x3x80%
  • Landmine hacksquat 3x10
  • KB swings 3x20
  • decline sit ups 3x10-12
Workouts