For time:
60/75-calorie row
21 back squats
60/75-calorie row
15 back squats
60/75-calorie row
9 back squats
♀ 125-lb barbell
♂ 185-lb barbell
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Stimulus and Strategy:
Today's workout is a mix of longer monostructural efforts, while moving a moderate to heavy barbell. The loading of the barbell should be moderate and allow you to complete your set of 21 in 2 sets or less, but try to move at a smooth pace and push for unbroken reps. If available, take the barbell from a rack. If you are taking the barbell from the floor, consider using a weight you can safely get from the ground to your back rack. If you are uncomfortable transferring the barbell to the back rack, a front squat is a great alternative. For the row, move at a consistent pace, remember to breathe, and focus on your stroke rate. A manageable stroke rate will help you stay locked in and ready for your next set of back squats. If you want to push the pace, increase your stroke rate.
Intermediate option / For time:
45/60-calorie row
21 back squats
45/60-calorie row
15 back squats
45/60-calorie row
9 back squats
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option / For time:
21/30-calorie row
21 back squats
21/30-calorie row
15 back squats
21/30-calorie row
9 back squats
♀ 35-lb barbell
♂ 45-lb barbell