Mobilize: Hips
Strength: Back Squat
1×5@75%, 1×3@80%, 3×1@86%, 1×1+@86%
Conditioning:
Working in teams of two:
Row 4,000m
Partners must switch every 500m. Resting partner must complete 8 front squats (at 50% of one rep max back squat) before taking over on rower.
Close: Hamstrings, Thoracic Vertebrae, or Ankles, athlete dependent.
