221024

2022 VAULT 15: "MIDGARD"
Program A
3 Sets
Each Set is 2 Rounds of:
20 Double Unders / DB Hop Overs
12 Alternating Dumbbell Power Snatch
20 Double Unders / DB Hop Overs
12 Dumbbell Squat
Rest 2 Minutes between SETS

Suggestions
Men: 40-50# DB(s)
Women: 25-35# DB(s)
Goal: 2:30-4:00

Scaled: DB Hop Overs, 40 lb. Dumbbell Snatch + Goblet Squat
Time: 12:18 (2:52, 2:46, 2:40)

Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2273m, 2:11.9/500m