October 29th, 2019 - Squat and Row

M-1: Back Squat *Establish 1RM 20 Min Cap *Take time between lifts, don't rush this *Warm up sets of 3 until they hit 75% of previous 1 RM.

M-2: Row/AirSquat For Time: Option A: 2000m Row 100 Air Squat 2000m Row Option B/C: 1500m Row 50 Air Squat 1500m Row *Gear 2 *Maintain Consistent pace, goal is to match 2nd 2000m row time with the first Target Time: 18:00 - 25:00

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