Wod with Luca;
Today I want to work on our legs with three types of squat:
POWER SQUAT: Lower and rise as quickly as you can while maintaining PERFECT form. Repeat 20 times.
BOTTOM to BOTTOM: Lower to full squat position, hold for a full ten seconds, rise and immediately upon full extension of hips and legs return to bottom and hold for ten seconds. Repeat 20 times
SUPER SLOW: Take 20 seconds to reach bottom and 20 seconds to reach top again. Repeat 20 times
Finally how long can you maintain a 2:00 min. 500-meter pace average on a rower?
Choose a weight that you fell you can handle comfortably for 20 one reps of regular back squat.
Post weight and time on the rower