221206

Extra Endurance: 30 Minute Steady
Row 30 minutes
6198m, 2:25.2/500m

20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats

Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.

Scaled:
Back Squat
20x200 lb.

Warm-up 10 minute row: 2259m, 2:12.8/500m
Cool-down 10 minute row: 2275m, 2:11.8/500m

Challenge Score:
182,759m