Workout:
Back Squat 15 reps @75-80% (Slow and controlled, 1 rep max tempo)
Row 1,000 meters
Back Squat 15 reps @75-80%
Row 1,000
If you have a technically sound squat and are comfortable with the weight, go heavy.
If you’re not reaching full range of motion in your squat, lower the weight and focus on your range of motion.
The percentage is heavy, make sure you are bracing for each rep. Every rep should be treated like a 1 rep max.