210303

FRIDAY SHIFT 12/13/2019
10 Rounds
10 Kettlebell or Dumbbell Deadlifts
10 Air Squats

Idea weight for Men: 40-50# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 15-35# Single KB/DB - or - pair of lighter dumbbells
Goal: Under 15 Min

Scaled: 1.5 pood kettlebell
Time: 6:37

ENDURANCE | WEEK 10 | 02/28/2021
Row Version:
5 Rounds
2 Min at a moderate pace (0:00-2:00)
20 Seconds Rest (2:00-2:20)
90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)
1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)
30 Seconds at a 98% effort pace (5:15-5:45)
3 Min Rest (5:45-8:45)

Total: 6693m, 1:52.0/500m
492/387/277/151
506/401/279/150
509/403/283/150
509/403/282/152
510/408/285/156

Back Squat
20x95 lb.

Warm-up 10 minute row: 2331, 2:08.7/500m