Row Conditioning:
7 Rounds:
300M @ 5K pace
200M @ 2K Pace
No Rest btw rounds
14 Minute Time Cap
2 Minute Rest
At the 16 minute Mark – 1K Row @ 2K Pace
No Rower:
Bike: 7 Rounds
.5 Moderate
.3 Faster
Look at your RPM
2 Minute Rest
1.5 Mile Bike For Time @ Faster Pace
Squat Mobility:
Ankle Rocks into Hamstring Stretch.
Barbell Yoga (30s Pause) + 3 Back Squats with speed x 30
Strength: Back Squats
3×10
Modifications:
Squat to a target while getting as low as possible. Range of motion is more important than weight.
Dumbbell:
3×10 Double DB Front Rack Squat.
Bulletproof Shoulders:
Safety Bar Squat if you can’t get the barbell in the back rack or Goblet Squats.
Bodyweight Version:
Spend 10 Minutes in the bottom of a squat