4-28-24

 Thunder Bros Leg Day

Warm up

3 rounds

20 jumping squats

10 banded squats each leg, green band, 20" box

Back Squat

15 light - 95

5 feeder - 115

5 feeder - 135

5 feeder - 165

15 reps heavy - 185

30% of heavy set for 7 reps, rest 15 sec, x5 - 135

Banded BB RDL

3 sec neg, 1 sec up

12 with red band empty bar

10 with black band and 75#

10 with black band and 95#

8 with red and black band and 95#

4 rounds

15 heel elevated (on 45# plate) KB goblet squats, 53#

straight into

20 triple pulse walking lunges, bodyweight

Accumulate 3 minutes of dead hang from a pull up bar afap

2 minute hang

rest 1 min

1 min hang

3 minutes in 4 minutes