210219

FRIDAY 02/19/2021
PROGRAM B
5 Rounds
30 Alternating Unweighted Lunges
15 Strict Press
10 Strict Pull Ups

Suggested Weight:
Men: 95#
Women: 65#
Goal: 12-18 Min

Scaled: 75 lb. Press, 7 Strict Pull-ups
Time: 15:46

SATURDAY 02/20/2021
PROGRAM C
25 Back Squat
Row 500 meters
Rest 1 Min
20 Back Squat
Row 500 meters
Rest 1 Min
15 Back Squat
Row 500 meters
Rest 1 Min
10 Back Squat
Row 500 meters
Rest 1 Min
5 Back Squat
Row 500 meters

Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#
Goal: 18-24 Min

Scaled: 95 lb. Accidently did 30 Back Squats on first round
Time: 20:05

Warm-up 10 minute row: 2340, 2:08.2/500m