Step Back lunges
For Load
5 x every 4 min
4 L + 4 R

Goal & Intensity
-Build single-leg strength and balance to support squats and overall athleticism.
-Could be heavier than SEP 08, 2025
-Focus on control, not just weight.
-Longer sets that quickly fatigue the legs while demanding strong midline tension.
-Every step should feel heavy but controlled.
-Imagine standing on a moving train – if your core isn’t tight, the whole movement wobbles.
RPE: 7–8 – heavy but manageable load with good mechanics.
Why: This session strengthens imbalances, improves balance, and directly supports heavier squats and lifts. Single-leg work prevents injuries and develops well-rounded strength.
-In post wod cooldown we're doing accessories to help balance movement and support lower back health.