5-8-24

 Thunder Bros Legs

Warm up

2 rounds

15 banded DB RDL, red band, dbl db 20#

15 banded box step up, green band

20 BB good morning

Box Squat with 3 sec negative

5 at 135

5 at 185

5 at 225

5 at 245

Drop 30% from last set and do max reps without tempo

50 reps at 175

Kneeling dbl KB front rack banded hip thrusts

35# KBs, green band

3x15 with 3 sec negative

DB Rear leg elevated split squats

3 sets of

8 reps with 50#, pause 8 sec at bottom on 8th rep

straight into

8 reps with 35#, pause 8 sec at bottom on 8th rep

straight into

8 reps with 25#, pause 8 sec at bottom on 8th rep

15min z2 bike

160 cals

avg 58 rpm