Just a little technique work on the rowers before a workout!
Strength
Front Squat (8 sets of 2-3 reps)
Every two minutes, for 16 minutes (8 sets of): 2-3 reps
Build over the course of the eight sets to today’s heaviest triple.
Conditioning
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts (155/105 lbs)
10 Front Squats (155/105 lbs)
Run 400 Meters
30 Double-Unders
20 Deadlifts (155/105 lbs)
10 Front Squats (155/105 lbs)
– Same weight needs to be used for DLs and Front Squats.
– Squats should be completed in no more than 2 sets each round.
– Modifications for DU: 60 Single-Unders
– Squats should be completed in no more than 2 sets each round.
– Modifications for DU: 60 Single-Unders