240608

2024 VAULT 23: "DRAGON'S EYE"
SHIFT Version
4 Rounds
20 Air Squat
15 Inverted Row
10 Goblet Squat
1 Minute Continuous Movement

Suggestions
Men: 40-55# DB/KB
Women: 15-35# DB/KB
Goal: 10-15 Minutes

Scaled: Pull-ups, 53 lb. Kettlebell, Row
Time: 14:39

Warm-up 10 minute row: 2201m, 2:16.3/500m
Cool-down 10 minute row: 2248m, 2:13.4/500m