241010

Friday 10/11/2024
Ruck SHIFT Version
While Wearing a RUCK or WEIGHT VEST
6 Rounds
200 Meter Run
14 Alt Unweighted Lunge
14 Alt Dumbbell Shoulder Press

Suggestions
Men: 20-30# Ruck/Weight Vest | 25-35# DBs
Women: 10-20# Ruck/Weight Vest | 10-20# DBs
Goal: 16-24 Minutes

Scaled: 20 lb. Vest, 35 lb. Dumbbells
Time: 15:24

Warm-up 10 minute row: 2249m, 2:13.3/500m
Cool-down 10 minute row: 2251m, 2:13.2/500m