Daily challenge completed - 309 reps

The dreaded leg day. I only learn what my workout will be when I get up in the morning, as it gets posted some time during the night.

Part 1:
3 rounds of
10 front rack barbell step up lunges
7 barbell roll outs (kind of like an an wheel only using a barbell instead)

The point here is to kind of “pull” yourself up with the hamstring/glutes in order to activate those muscles.

Part 2:
Back squat waves. Every 3 minutes a new set starts
5 reps @75%
3 reps @80%
1 rep @85%
5 reps @80%
3 reps@85%
1 rep @90%
5 reps @85%
3 reps @90%
1 rep @95%

Finish off with 15 front squats @53% of back squat max.

The toughest set here was by far the 5 and 3 rep sets in the last wave.

Part 3:
3 giant sets of
12 strict pull ups
20 double kettlebell swings (eye level)
20 double kettlebell front rack step back lunges
20 glute bridges

Another really long workout.