241007

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: 10:16. No rest.
Rows: 133 + 131 + 130 + 132 + 134 = 659m, 1:53.8/500m

240409: 10:53, 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