Strength
Warm-Up: Overhead Squat (OPTIONAL) or Front Squat
Lift: Paused Front Squat (5×3@ SAME weight across )
Tempo = 32X1 (have a partner count!)
*Add weight from last week IF form was good and you were able to control the descent and stay upright throughout — if not, drop back in weight*
Conditioning
Record time for EACH round, resting as needed between. Stagger row start times to accommodate sharing of benches.
Round 1:
Row 500m
30 Bench Press (95/65)
Round 2:
Row 1000m
20 Bench Press (115/75)
Round 3:
Row 1500m
10 Bench Press (135/95)
Scaled:
If you are newer to rowing and/or usually row >2:15 pace, row 400/800/1200m instead