1. Warm up

2. Skill practise: rowing technique (damper setting)

3. Strength training:
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

4. Recovery: mobility 

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