Tuesday 10-2

warm up
row easy 500m or 2 min airdyne
20 TGU(10/arm) focus on stable shoulders

strength
Back Squat 5×3 increasing weight each set, rest 2min between sets
then…
using about 65% of your last set, 1 attempt for max reps

conditioning
3x
10 pull ups
5 chest slap push ups
100m 2 object carry(2KBs, DBs, BBs, whatever, but make it HEAVY)

stretch
supine hamstring stretch with a band 2min/leg
death stretch 2min/leg
wall straddle 2 min
calves 2min/leg