230228

Row 45 minutes
10,435m, 2:09.3/500m

5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat

5x105
5x130
5x155

Training Max: 255

Wednesday 03/01/2023
SHIFT Version
6 Rounds
30 Seconds Push Up + Taps
30 Seconds Sit Up
Rest 30 Seconds Between Rounds

Score: Total Number of Combined Reps
Goal: 90-130+ Reps

Score: 10 + 15 + 10 + 15 + 10 + 15 + 10 + 15 + 10 + 15 + 10 + 15 = 150 reps

Warm-up 10 minute row: 2272m, 2:12.0/500m
Cool-Down 10 minute row: 2269m, 2:12.2/500m