Coach's choice dynamic
Bottom squat position- 2 min
Conditioning
10 back squat
Row 100m
9 back squat
Row 200m
8 back squat
Row 300m
8 back squat
Row 400m
7 back squat
Row 500m
6 back squat
Row 600m
5 back squat
Row 700m
4 back squat
Row 800m
3 back squat
Row 900m
2 back squat
Row 1000m
1 back squat
115/185 or 70%
* 30 min time cap
Recovery
Walk 400m
Couch stretch 2 min per side
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