44 kg One arm swings 10 x 8/8 bw lunges, laterals

 This was a very strong day across the board. Felt rested and ready to go, no issues and the bell moved very strongly and recovery between sets was excellent. About 3 min rest between the three of us. about 75 degrees in the gym with clear air

One Arm Swings

16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10
160 reps
15,520 lbs

BW lunges

3 sets of 10/10 Ah, there's the sweet spot where the quad pain starts ,lol. these are good. and terrible

laterals

3 x 10/10 with 15s

BW 176.2
BF 14.5