231220

Row 45 minutes
10,363m, 2:10.2/500m

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

5x125
5x155
5x185

Training Max: 306

Wednesday 12/20/2023
SHIFT Version
4 Rounds
1 Minute Box Jump
1 Minute Goblet Squat
-OR- Dumbbell Squat
Rest 1 Minute Between Rounds

Suggestions
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-25# Single DB/KB - or - 5-15# DBs

Score: Total Jump Reps
Score: Total Squat Reps
Goal: 16-28 Box Jumps 28-40 Squats

Scaled: 24" Box Jumps, 53 lb. Goblet Squats
Box Jump: 14 + 15 + 16 + 16 = 61 reps
Goblet Squats: 16 + 20 + 20 + 22 = 78 reps

Warm-up 10 minute row: 2265m, 2:12.4/500m
Cool-down 10 minute row: 2242m, 2:13.8/500m

Challenge Score:
289,702m