My legs were shot today for my lower body blast.
KB Warm up + hanging and pullups
3 rounds 3 x dips/pull ups (elbow has been bothering me so I lowered the reps)
ladder 1-5,1-3 Pistol Squats + SLDL (32kg)
RFESS @ 32kg 8,6,4
10 min 1 set every 30 seconds power clean, hang clean front squat @ 135
10 min on the Spin Bike 1 min sitting @ rpm >100 1 min standing @ gear 20