"How not to dump a back squat"
Don't forget you have 1 week to turn in your best 500 Meter row time. You can make more than 1 attempt. Be sure a coach witnesses and records your effort. Good luck!
Tuesday Strength/Skill Work: 3 Movements. Go through the triplet with no rest. Then rest exactly 3 minutes between circuits. Rest should be active with mobility work.
-5 sets of: Back Squat x 10 (about 50% 1RM). Ring Dips (ring push-ups) x 10. KTE (strict) x 10.