ROUND 4- 3 Minutes:

SINGLE-LEG STACK- LEFT/WEAK SIDE
MINUTE 1: Eccentric-Accentuated Bulgarian Deadlift or Rack Pulls @ 1 minute work
MINUTE 2: DB/KB Front-Loaded PAUSED Bulgarian Split Squats (BSS) @ 20 seconds rest, 40 seconds work
MINUTE 3: Bodyweight Stick-Assisted Constant Tension BSS @ 10 seconds rest, 50 seconds work

REST A MINUTE

ROUND 5- 3 Minutes:

SINGLE-LEG STACK- RIGHT/STRONG SIDE
MINUTE 1: Eccentric-Accentuated Bulgarian Deadlift or Rack Pulls @ 1 minute work
MINUTE 2: DB/KB Front-Loaded PAUSED Bulgarian Split Squats (BSS) @ 20 seconds rest, 40 seconds work
MINUTE 3: Bodyweight Stick-Assisted Constant Tension BSS @ 10 seconds rest, 50 seconds work

REST A MINUTE. THAT’S 1 CYCLE. PERFORM 1-2 CYCLES BASED ON WEEK OF TRAINING.

WEEKLY PROGRESSION
WEEK 1- LEARN IT: Perform 1 cycle and figure out your loads
WEEK 2- OWN IT: Perform 1 cycle again but beat your performance from previous week
WEEK 3- PUSH IT: Perform 2 cycles and maintain your loads
WEEK 4- KILL IT: Perform 2 cycles again but beat your performance from previous week