230331

Row 45 minutes
10,354m, 2:10.3/500m

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

5x180
5x205
10x230

Training Max:270

Friday 03/31/2023
SHIFT Version
20 Sit Up
Rest 30 Seconds, Then:
5 Rounds
12 Kettlebell Eye Level Swing
12 Dumbbell Shoulder Press
Rest 30 Seconds After 5 Rounds, Then:
20 Sit Up

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Goal: 8-12 Minutes

Scaled: Abmat Sit-Ups, 70 lb. Kettlebell, 75 lb. Barbell Shoulder-to-Overhead
Time: 8:25

Warm-up 10 minute row: 2369m, 2:06.6/500m