220123

2022 Vault: "Heimdall"

SHIFT Version
5 Rounds
12 Alternating Unweighted Lunge
8 Dumbbell Squat + Press
8 Push Up
8 Dumbbell Squat + Press
Rest 1 Minute between rounds

Suggestions
Men: 35-55# KB OR 20-30# DBs
Women: 12-25# KB OR 10-15# DBs
Goal: 14-18 Minutes

Scaled: 8 Unbroken 20 lb. Wall Ball, 10 foot target
Time: 11:16 (1:23, 1:26, 1:28, 1:29, 1:29)

Warm-up 10 minute row: 2290m, 2:11.0/500m
Cool-down 10 minute row: 2310m, 2:09.8/500m