211001

Front Squat 20x105 lb.

THURSDAY 09/30/2021
PROGRAM C
Each Round is on a 3 Min Clock
Bike 30 Cal (Men) / 22 Cal (Women)
or
Row 36 Cal (Men) / 26 Cal (Women)
Max Reps KB Swing
Rest 1 Min After each Round

Suggested Weight
Men: 40-55#
Women: 25-35#
Score: Total Time to Reach 100 TOTAL Swings
Goal: 15-19 Min

Scaled: 36 Calorie Row, 53 lb. Kettlebell Swings
Time: 14:23

Warm-up 10 minute row: 2298, 2:10.5/500m
Cool-down 10 minute row: 2272, 2:12.0/500m