210816

MONDAY 08/16/2021
PROGRAM C
2021 VAULT: ROW/BIKE IRIS
Every 4 Minutes for 6 Rounds
(24 Minutes Total)
100 Meter Farmer Carry
10 DB Step Up Over
250 Meter Row
or
15 Cal Bike Men / 11 Cal Bike Women
Rest remainder of 4 minutes each time

Suggested Weight
Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs

Idea Box Height:
Men: 22-24"
Women: 18-20"
Score: Slowest Round ONLY
Goal: 2:30-3:30

Scaled: 40 lb. dumbbells, 24" box, 250 meter row
Score: 2:33, 2:26, 2:24, 2:22, 2:22, 2:20

Warm-up 10 minute row: 2328, 2:08.8/500m