5 Rounds not for time
-10 alternating weighted lunges
– single leg bridge (10 each leg) OR single leg bridge curl (5 each leg) OR gliding leg curls (10 total)
You don’t need to go fast.
Rest long enough to increase effort but don’t get cold
Aim to keep the torso upright and the back leg straight with the heel up. Do not work into any sort of pain.
Start light and add weight through rounds as needed.
Focus knee alignment while engaging the whole hip, both glutes and the whole leg, more than adding weight quickly
You can test the second movement to see where your abilities lie.
Single leg bridge https://www.youtube.com/watch?v=AVAXhy6pl7o