EXTENDED WARMUP:
Rowing Intervals
2 Rounds – Stroke Play
- 5 Easy
- 5 Power
- 5 Easy
- 5 Power
- 10 Easy
- 10 Power
- REST (partner based)
TECHNIQUE:
Barbell Squat
- ground contact force and stance (feet)
- bracing and stabilization (core)
- establish/maintain rack (shoulder)
- bar path and active position (hips/trunk)
Squating Efforts
- MetCon: Front Squat – rep cycling
- Max/Limit: Back Squat – full body tension through ROM
- Repetition: Back Squat – Tempo
- Dynamic: Front Squat – focus speed and technique with full reset
Enduro Test2:
For Time – CAP10
- 2k RowErg