221022

2022 VAULT 14: "SIF"
SHIFT Version
2 Sets
Each Set is a 7 Min AMRAP
10 Kettlebell Eye Level Swing
30 Seconds Continuous Movement
10 Dumbbell Squat + Press
Rest 1 minute between SETS

Suggestions
Men: 15-25# DBs - AND/OR - 35-50# Single DB/KB
Women: 10-15# DBs - AND/OR - 15-25# Single DB/KB
Goal: 7-10+ Rounds

Scaled: 53 lb. Eye Level Swing, 30 second row, 35 lb. Single Dumbbell Thruster
Score: 8 Rounds + 20 Kettlebell Swings (4 + 10, 4 + 10)
Row: 973m, 4:00, 2:03.8/500m

Warm-up 10 minute row: 2236m, 2:14.1/500m
Cool-down 10 minute row: 2292m, 2:10.8/500m