FOR LOAD
6 x every 3 min
Box step ups + step back lunges
6 alt. + 6 alt.

Goal & Intensity
-Build balanced lower-body strength and control, focusing on stabilisers and hip stability.
-The aim is to improve single-leg strength and smooth, controlled movement.
-Slow, controlled, and burning muscular work – load and balance matter more than speed.
-Keep the weight over the working leg and avoid “pushing off” the floor.
-Move with intention and control every rep.
RPE: 7 → strong effort, but with enough left for 1–2 more rounds if needed.
Why: This superset develops unilateral strength, balance, and knee alignment, key for safe and efficient squatting. The post-WOD accessory work strengthens the posterior chain, core control, and upper back, improving posture and lifting mechanics.