230120

Row 45 minutes
10,242m, 2:11.8/500m

Friday 01/20/2023
SHIFT Version
5 Rounds
30 Seconds Continuous Movement
15 Air Squat
30 Seconds Continuous Movement
15 Kettlebell Eye Level Swing

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 11-15 Minutes

Scaled: Row, 72 lb. Russian Kettlebell Swings
Time: 12: 16
Row: 1273m, 1:57.8/500m

Warm-up 10 minute row: 2210m, 2:15.7/500m
Cool-down 10 minute row: 2336m, 2:08.4/500m