Strength
A1 – Front squat
-4 x 3 @ 85%

*As with the deadlifts, fewer reps, but heavier than last week. Also no tempo work.

A2 – Lateral band walks
-4 x 10/both directions
 

Workout
Rowing
4 x 250m
*Rest as needed between efforts

*Record your fastest time.

**Aim to keep your times 2-5 seconds apart. This means not full out sprinting your first attempt. Try to have your last attempt be your fastest time.**
 

Mobility
T-spine stretch over medball – 10 reps
90/90 shin box/hip switch – 10/side