Strength
Time to see how all those volume and tempo back squats have been paying off!
Back Squat (3RM OR 5×3 ascending — newer athletes)
Conditioning
3 Rounds for Time (16 MIN CAP):
500m Row
400m Run
(complete in either order if sharing rowers)
Cash-Out / Cool Down
Calf Stretch with toes on wall or plates – 90 sec/side