Monday
Warm-Up:
At a warm-up pace, time jogging a mile. At the end of the mile with however minutes are left to 20 minutes Row the remaining time for a total of 20 minutes.
Then 3 sets of 10 air squats
Today is a Muscle Strength endurance day:
Pick a Back Squat weight you can do 21 reps with! But challenge yourself
Strength:
Back Squat
21-21-21
Then:
Row 500m Max Effort!
Set a PR here!
Cool Down with foam rolling out the hamstrings and some stretching.
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