Day 26 leads with 16 thrusters. Then 8 lunges per leg and 8 split lunges per leg, as a circuit, 3 to 5 sets by level, up to 2 minutes of rest. Same three-exercise shape as Day 10, with the thruster moved from the middle to the front and the count up from 12.
Putting the thruster first changes the whole session. On Day 10 it sat between the lunges and gave the balance system a rest; here it opens the set, so the legs and shoulders are asked for their biggest combined effort while fresh, and the lunges follow on legs that have already squatted 16 times. Thirty-two lunges per set follow - 8 forward on each leg, 8 in place on each leg - and the difference between the two is sharper on tired legs: the forward lunge asks for a step and a catch, the split lunge for control in a fixed stance.
Thrusters: full-depth squat, press as the squat finishes, lockout over the shoulders, dumbbells back to the shoulders. Sixteen in a row makes breathing the hidden exercise - exhale on the press. Lunges: front shin vertical, rear knee hovering. Split lunges: no stepping, dumbbells still.
Sixteen thrusters up front and 32 lunges behind them - Day 26 is the leg day that leaves the shoulders tired too.
Make it Harder: Carry the dumbbells at the shoulders instead of at the sides for both lunge exercises.
Make it Easier: Eight thrusters and both lunge exercises at 8 per leg.
