Front Squat + Reverse Barbell Lunge and Leg Extension Drop Sets

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads
C.) 3x1k row - 20 dips

Results
A.) Comp
B.) Comp
C.) Comp

Afternoon 

Warm up
A.) 1x10 Front squat @ 45lbs

Work
A.) 3x10 Front squat
B.) 3x16 BB Reverse lunge
C.) 3x3 Leg extension drop sets
D.) 3x10 Deficit DB sumo squat

Results
A.) 135lbs
B.) 135lbs
C.) 200lbs/170lbs/140lbs - 10/8/6 - 8/7/6 - 10/7/6
D.) 50lbs

Evening

Work
A.) -

Results
A.) -

Notes:
Another effective quad-bias workout.