10. April 2026

Warm up:

2 Rounds of:

5+5 Lunge to high knee

10 Pogo jumps

5 Roll to v-sit

5 Burpees

Strength prep:

Specific mobility:

10 Deck squats

10 Hip flow

5 Active dorsiflexions each side

10 Bottom squat rotations

With an empty barbell:

5 Good mornings

5 Kang squats

5 Paused back squats (2-3 sec)

5 Back squats

Strength:

Back Squat (Week 5)

4 x 10 @ 84 - 88%, rest 2 min between sets

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Workout:

20 min EMOM:

Min 1: 10m Sled pull 100/80kg

Min 2: 10-20m Burpee broad jumps

Min 3: 15-20m Sandbag walking lunges 20/10kg

Min 4: Rest