Workout of the Day:
Back Rack Lunges
8-8-8-8 (volume sets, 8 reps = 4R+4L)
-then-
A finisher
post loading and any scaling

Intended Stimulus
On the back rack lunges, build during the warm-up to something moderately heavy. Then, use that for all 4 sets of 8. There should be absolutely no chance of missing a rep on any of these sets. In fact, chances are you’ll be more sore than you think after using just a moderate load! After your 4×8, you’ll hop on the rowers for a few more drills and then a 500m row for time. Shoot for a PR! Here’s how: drive the pace below PR pace during first 10 strokes, then stay at your current PR pace until 350-400m, and bring it home with an all out gut check of a sprint. Who doesn’t love a shot at PR!?