230221

Row 45 minutes
10,430m, 2:09.4/500m

5/3/1 BACK SQUAT: WEEK 3
5 Reps @ 75% Barbell Back Squat
3 Reps @ 85% Barbell Back Squat
1+ Reps @ 95% Barbell Back Squat

Score: Number of Reps in Final Set
Goal: 2 Reps (Don't do more than 3)

5x195
3x220
3x245

Training Max: 255

Tuesday 02/21/2023
SHIFT Version
14 Minute AMRAP
4 Burpee
12 Air Squat
4 Burpee
12 Low Jump
-OR- Low Jump Over

Goal: 6-9+ Rounds

Scaled: 24" Box Jumps
Score: 7 rounds + 4 Burpee + 12 Air Squat

Warm-up 10 minute row: 2309m, 2:09.9/500m