230117

Row 45 minutes
10,016m, 2:14.7/500m

5/3/1 BACK SQUAT: WEEK 1
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat

5x160
5x185
10x210

Training Max:245

Tuesday 01/17/2023
SHIFT Version
6 Rounds
(Total of 12 Minutes)
0:00-1:00
1 Minute Continuous Movement
1:00-2:00
6 Dumbbell Squat
-OR- Goblet Squat
8 Kettlebell Eye Level Swing
For Minutes 1:00-2:00, rest any time remaining after you've completed the squats and swings.

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: For Completion
Goal: Get the 6 Squats + 8 Swings Done in 45 Seconds or Less Each Round

Scaled: Row, 53 lb. Goblet Squats/Kettlebell Eye Level Swing
Completed: 6 Rounds within goal time
Row: 1,473m, 2:02.1/500m

Warm-up 5 minute row: 1145m, 2:11.0/500m
Cool-down 5 minute row: 1177m, 2:07.4/500m