LEG DAY
Lunges & Squats
4-5 sets:

8 Backrack Reverse Lunges (4 per side) @ RPE 6
5 Tempo DB Goblet Squats @ RPE 6

*Rest 1:00-1:30 in between sets.

WORKOUT OF THE DAY
“Echo Intervals”
Every 3:00 x 5 sets:

13/11 Cal Echo Bike
11 Front Squats @ 135/95
9 Lateral Burpees Over Bar

*target = 1:30-2:00 
*modify as needed to finish in that window.

F: 95/65
P: As Written
M: 115/75
E: 155/105