Alternate A1/A2

A1. Front foot elevated front rack reverse lunge – 3 x 6-8/side @ RPE 8 (2 RIR), rest 0:30-1:00 before A2

A2. Hand over hand sled pull – 3 x 15m @ Heavy, rest 2:00 before A1

– Set up a 2″ mat or a 10kg/25lbs plate (safely) to create a small deficit to step back from for the lunges
– Aim to go a little heavier on each set (do 8 reps on the 1st set then aim for 8 on the 2nd and 3rd but prioritise an increase in weight as long as you can still do at least 6 reps/side)
– In each set, do all the repetitions on one side (start with your “weaker” side), then rack the bar before doing all the repetitions on the opposite side.
– Go heavier than last week

..
– If you don’t have space/sled to set this up, then single arm DB row (sets of 8-12/side) instead.
– This is an upper body movement, feet should stay still and you must alternate which arm you pull with on each “rep”. Only go as heavy as where you can still do this.
– You can do the distance unbroken OR break it to 2 reps (there + back).