-20 minutes to work up to heavy back squat-
Back Squat 5-3-1-1-1
Work up to a heavy single. This should be a heavy effort with good form. Start near your 3×5 weight and move up.
-After back squat-
500m row for time
10 minutes, as many rounds as possible:
* 20 box jumps
* 10 DB thrusters (25/40)
New to the rower? Go here for some general introduction.
Post max squat, 500m time, and rounds completed to comments.