230105

Row 45 minutes
10,319m, 2:10.8/500m

Strength - Deadlift Program Session
Once Per Week, Perform:
2 Sets of 5 Deadlifts - Same weight for both sets
THEN, make a 20-30# jump and complete:
3 Sets of 3 Deadlifts - Same weight for all sets

2x5: 245 lb.
3x3: 275 lb.

Friday 01/06/2023
Program A
12 Min AMRAP
10 Alternating Goblet Lunge
10 Kettlebell Overhead Swing
30 Double Unders / DB Hop Overs

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: 8-10 Rounds

Scaled: 53 lb. Kettlebell, DB Hop Overs
Score: 8 rounds + 1 Goblet Lunge

Warm-up 10 minute row: 2358m, 2:07.2/500m