12-21-20 COMP PREP Monday Max Effort lower

Warm up

• Yoga flow
• 2 rounds of:
  
  • 30 banded goodmornings
  • 30 banded abductors
  • 30 sit ups

Main work

• Trap bar or axle bar deadlift 3x1x90%
  Use straps on axle if needed, If you don't have access to a trap or axle bar, sub today's movement with a rack pull from knees
• Goodmornings 4x8-10 moderate weight
• Reverse hyper 6x12 @80% of your 1 rep squat max
• 2x100 med ball gm or banded hamstring curls

Second workout

• 15 mins of:

  
  • 1 heavy sled trip

  • 15 back extension
  • 15-20 weighted abs