Lunges and cyclist squats
4 rounds
- front foot elevated alternating dumbbell reverse lunges 8-10 (slow and controlled eccentric)
- rest 20sec
- cyclist squat with two kb`s 10-12, tempo 2010
- rest 3min
Rowing and back squats with a partner
10-12 rounds with partner
- 250m row
- 10 back squat 70/50kg
