7-12-24

Thunder bros leg day

A. 3 rounds

12 banded landmine RDL w/3 sec negative, black band

Into 

8 walking lunges bodyweight

B. Mummy heel elevated on plate front squat

20 reps at 45#

5 half squats from bottom into 5 full squats x3 at 95#

5 half squats from bottom into 5 full squats x3 at 95#

10 heavy squats w 3 sec negative 115#

Take 20% off last set weight for 20 full reps, 95#

C. Landmine oscillating curtsy lunge, 10 each leg for 3 sets. 1/2 rep + 1 full rep = 1 rep

25#

35#

50#

D. 10 min emom

20 Sumo stance DB squats 90#

15min z2 bike

55 avg rpm

138 cals