Strength: Backsquat e6/8

3×5

*Add a little weight if last weeks sets went well.

Conditioning: 5 Rounds:  

Row 1 Minute for Max Calories
Rest 2 Minutes between rounds

Experiment with different stroke ratings to see what works for you in terms of a higher score and what is more fatiguing.

Hint: A stroke rating on the lower side (high teens to low twenties) is probably best for most people.