The Damper Experiment

Row 20 calories and adjust your damper until it’s around 120 to 135 for int/adv rowers and 90 to 120 for beginners.

Backsquat :

3x 5 – work up to 80% of max

  • x 3 Pause squat up to 50%

Metcon:

15-12-9-6-3

Overhead Squats 95/65 kg

Box Jumps 24/20”

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