500/400m Row....

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Strength

Every 5 min for 15 min (3 efforts)

500/400m Row

Conditioning

Tower of Power Back Squats

1 min Back Squat (1 point per rep)

F: Light

P: 135/95

S: 185/125

*3 min Rest

1 min Back Squat (3 Points per rep)

F: Slightly Heavier

P: 185/125

S: 225/155

*3 min Rest

1 min Back Squat (7 Points per rep)

F: Slightly Heavier

P: 225/155

S: 275/185

*3 min rest

1 min Back Squat (3 Points per rep)

F: Use 2nd Weight

P: 185/125

S: 225/155

*3 min Rest

1 min Back Squat (1 point per rep)

F: Use first weight

P: 135/95

S: 185/125