Box Squat/Rows

Escalating density training block pairing box squats with Pendlay rows. Performed at about 60% of 1RM, alternating movements in 5-minute sets while keeping every rep explosive and technically sound. - Use 60% of 1RM and do 3 reps per movement, alternating between box squat and Pendlay row. - Keep every rep explosive while maintaining technique to avoid too much lactic accumulation. - On the squat: sit back, spread, and drive. - On the row: latch tight and pull the bar in. - Maintain power and technique even when slightly fatigued. Common mistakes: Letting technique or explosiveness drop as fatigue builds.