Tuesday 260224

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.

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

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