Part 1. Rowing Technique
Recovery sequence: Arms in - Lean forward - Legs in
Arms only - Pull x 10
Arms + Lean forward - Lean Back + Pull x 10
Arms + Lean forward + Legs in - Drive Legs + Lean Back + Pull x 10
Leg Drive Drill x 20
Part 2. Squat Technique( Squat Therapy)
Slow motion Squat to Box ( using Rack and Bar set at chest height)
Arms above the Bar at all times during the Squat.
18" x 3
17 " x 3
16 " x 3
15 " x 3
14" x 3
13" x 3
Part 3. AMRAP 15 Min
Row 20 Power Strokes 20-22 SPM (concentrating on leg drive)
15 Air Squats using Box 13" and Arms over the racked bar at all times
during the Squat.