Strength: Back Squat, 5-5-5-5-5
Conditioning:
3 rounds, for quality of execution:
12 good mornings
-rest 45 seconds-
12 knees to elbows
-rest 45 seconds-
Then, if you have not recorded a 500m row time in the past 2 weeks
500m row time trial
OR, if you have recorded a 500m row time
Tabata Airdyne sprints
8 rounds:
- 20 seconds sprint
- 10 seconds rest