Warm Up:
2 Rounds
250m Row
6 Knee Raises
7 Air Squats
6 Empty Bar Good Mornings

Yes this workout is all back squats. When truly done rx this will be a challenge.

Workout:
For Time
2-3-5-10-2-3-5-10
Back Squat
RX-75% INT+55% BEG-40%
**Use the same weight for each set.**
Rest as needed between sets. Avoid having to change weight mid-workout.

THUNDERBROS FINISHER
EQUIPMENT

• Barbell and weights (maybe)

SET UP

• Press the barbell overhead and then bring to the back rack position (*not pictured).

EXECUTION

• Take a step forward bringing the back knee to the ground (gently) while keeping the front shin vertical. Stand tall bringing the back leg to meet the front. Begin the next lunge step with the opposite leg.
  • Continue alternating legs accumulating 200 total steps.

CONSIDERATIONS

• Be sure to complete this finisher with an empty barbell before you consider adding load.