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A. Back squat – 4×4@83%, 2×6@70%.

B. For 10 rounds (total), outdoors, with a partner:

Partner A: 1 lap backwards sled drag (facing sled, no row)

Partner B: 1 lap overhead KB carry (1 KB).

(i.e. You both work simultaneously, and switch roles after you’ve completed a lap.)

Sled weight should be approximately 1/2-3/4 BWT for men, 1/3-1/2 BWT for women. KB weight should be challenging.

C. Seated pike leg lifts (video) – 4×10-15 reps.  Easier version = hands above knees. Harder version = hands below knees.