LEG DAY
Lunges & Squats
4 sets:

10 Backrack Reverse Lunges (5 per side) @ RPE 5
8 Tempo KB Front Squats @ RPE 5 *controlled tempo

*Rest 1:00-1:30 in between sets.
WORKOUT OF THE DAY
“Fast and Heavy”
For Time:

21 DB Thrusters @ 50s/35s
400m Row
18 DB Thrusters @ 50s/35s
400m Row
15 DB Thrusters @ 50s/35s
400m Row

*Use two dumbbells. 2 sets at most on thrusters.
*TC: 14:00

F: 35s/20s
P&M: As Written
E: 70s/50s