5 Rounds or 10 min (cap)
-20 Poliquin step ups per side https://www.youtube.com/watch?v=ycTK-ISOr2I
Scaling
-Patrick step https://www.youtube.com/watch?v=lTktLtISKek
-0 inch drop with assistance
-0 inch drop with no assistance
-2 inch drop
-4 inch drop
-6 inch drop
-Graduate to Petersen step (no slant board) https://www.youtube.com/watch?v=5StNo_sOaZc
AMRAP in remaining time
-5 Nordic curls https://www.youtube.com/watch?v=BJpGAI7U9lk https://www.youtube.com/watch?v=q7VpAO-Gr10
-5 reverse Nordic curls https://www.youtube.com/watch?v=qvwZL96Pukw
Today’s Nordic will be a negative. Aim to get thigh to 45 degree before losing control. Feel free to let go if you feel strain. Start very easy. Don’t go to failure today.
For the reverse Nordic, start the first set very gently.
Scale
Moving in and out of seiza
Elevate feet (higher is easier) while keeping hips open