4-21-24

 Thunder Bros Legs

Front squat

7 reps w/7 sec neg - empty bar

7 reps w/6 sec neg - 95

7 reps w/5 sec neg - 125

7 reps w/4 sec neg - 145

7 reps w/3 sec neg - 165

7 reps w/2 sec neg - 165

7 reps 2/1 sec neg - 165

Superset

20 banded light KBS

10 copenhagen adductor each leg

rest 90 sec

Used 35# kb with red band for first set, grey band for rest of sets.

Burnout

90 sec max rep Single leg Bulgarian split squat post assisted w/medium weight db

rest 2min

do the other leg

Used 20# db. Got 52 reps each leg.

15min z2 bike

62 avg rpm

197 cals

Got 100 cals in 8:23 then nearly another 100 cals in the final 6+min.

Superset

10 Banded core rotations each side, red band

20 GHD kayaking