Legs

Keeping with my new program, I know the leg days hurt the most, however, they usually do.

Pause Hack Squats
warmup
90x5
90x5
180x5
230x5
work sets
270x5
320x5
360x5

5 Rounds for time
10 Hip Thrusts - 205
6 Reverse Lunges - 50s
time: 9:44

Leg Extension - 3x12.....150

The hack squats went well, my back is feeling much better, but I wanted to be careful still.  The time portion killed my glutes, they were burning from both exercises.  I decided to slow down my leg extensions and focus more of the motion, hence the drop in weight, I did however feel my quads much more.