Warm Up
Row 500m
Dynamic Drills
Ankle and Hip Mobility
Then
- Goblet Squat x 10 @ 30X1
- Scap Pull Up x 10
Workout of the Day
A. Back Squat – Find 1RM
For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight
B. Weighted Pull Up – Find 1RM
C. Row 500m @ 100% effort.
