A. Pause back squats – 5×5 @ approximately 60%. Pause 2 seconds in the bottom of each squat. Focus on good form in the bottom of the movement, and a powerful drive up.
B. Alternating with a partner, for individual times:
5×500 m row. Aim for consistency across your sets. This will take a while to get through, so don’t take forever with the back squats.