Short+Back Squat; Feb. 20-26, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

250m Row at Easy Pace

Rest :45

250m Row at Moderate Pace

Rest :45

250m Row at Hard Pace

Short Conditioning

1000m Row

Then

2x1000m Row @ 25% slower than the first row (1:30 rest between sets)

Back Squat Interval

Every 2:00 for 5 Rounds

10 Back Squats @ 60% 1 RM

Accessory/Cool Down

5 Round Superset–Rest 1:00 between each

15-30 Sec. in Bridge Progression

15-30 Sec. in Hollow Slide Hold Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching