211129

Row 45 minutes
10,163m, 2:12.8/500m

MONDAY SHIFT 11/15/2021
2021 VAULT: SHIFT HERA
5 Rounds
10 Goblet Squat
10 Overhead Press
Rest 1 Minute and then complete:
50 Air Squat

Suggestions:
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Goal: 7-10 Minutes

Scaled: 40 lb. dumbbell for both movements
Time: 6:26

Warm-up 10 minute row: 2313m, 2:09.7/500m
Cool-down 10 minute row: 2286m, 2:11,2/500m

Challenge Score:
73,683m