240409

2024 VAULT 14: "THE SIRENS"
SHIFT Version
5 Rounds
3 Inchworm
20 Air Squat
3 Inchworm
30 Seconds Continuous Movement
Rest 30 Seconds Between Rounds

Suggestions
Goal: 12-17 Minutes

Scaled: 30 Second Row
Time: 10:53
Rows: 129 + 134 + 134 + 135 + 136 = 667m, 1:52.4/500m

Warm-up 10 minute row: 2307m, 2:10.0/500m
Cool-down 10 minute row: 2437m, 2:03.1/500m