Strength
Tempo Back Squat (5 x 3)
3 seconds down, 2 seconds hold, explode up, 1 second/breath reset
Start at 50% of 1RM and build as desired, but only to where you can keep tension at bottom of squat (no collapsing). Rest 2-3′ between sets.
Conditioning Team WOD
“200 Burpees FT”
Teams of 3, with each person at a different station:
1- Max Burpees
2- 250m Row
3- Rest
Rotate whenever rower finishes 250m, time stops when team completes 200 burpees combined (scale = 150 burpees).
*If a team of 2 is required: no rest station, time stops at 125 burpees*
Cool-Down
Group Stretch – Coaches Choice