Brutal Leg Day

Warm-up

• 80′ Lateral Monster Walks (ankles)
• 80′ Monster Walks (ankles)
• 10 Monster Squats
• 6 alt Back Rack Reverse Lunges (75#)

My hips were burning after 20 feet of the monster walks with the circle around my ankles. It’s so much worse!

Strength

4 Sets

• 12 alt Back Rack Reverse Lunges (125-135-145-155#)
• 10/10 Single Leg RDL (foot on wall, 70# KB)

Good combo. Could have gone heavier for the lunges.

3 Sets

• 16 alt Pistols
• 24 Banded Prone Hamstring Curls (red)

First time trying the banded hammy curls and they were pretty good.

Conditioning

3 Rounds

• 1:00 cal Bike Erg (standing, no seat, @10)
• 10s Transition
• 30s Weighted Plyo Lunges (35# DBs)
• 1:20 Rest

I did two lunges and holy shit! In the first round I did some bigger sets but in rounds two and three I primary did a lunge on each leg and took a second rest. So much burn in the legs! I got 26-23-24 calories and the bike and get 18 lunges each time. This was just brutal.

Midline

3 Sets

• 10/10 Side V-ups (5# ankle weights)
• 10/10 Partner Banded Rotations & Holds (blue)
• 10 Evil Wheels
• 10 OH Crunches w/ 3s pause (50# DBs)

Really good combo here too. Great training day!