240420

2024 VAULT 16: "CURSE OF THE MUERTOS MOON"
Program A
4 Sets
Each Set is 4 Rounds of:
8 Dumbbell Deadlift
12 Air Squat
BETWEEN Each Set, Complete:
400 Meter Run
No rest between sets. No run after LAST set.

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs
Goal: 14-21 Minutes

Scaled: 40 lb. Dumbells, 500m Row
Time: 19:33
Rows: 1:54.5, 1:54.5, 1:55.2

Warm-up 10 minute row: 2291m, 2:12.1/500m
Cool-down 10 minute row: 2271m, 2:10.9/500m