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.