230123

Row 45 minutes
10,437m, 2:09.3/500m

2023 VAULT 3: "KEMET"
Program B
3 Sets
Each Set is 3 Rounds
20 Double Unders / DB Hop Overs
9 Barbell Front Squat
7 Toes to Bar
Rest 1 Minute Between Sets

Suggestions
Men: 95-115#
Women: 65-75#
Goal: 3:00-4:30 per round

Scaled: DB Hop Overs, 95 lb. Barbell
Time: 12:35 (3:32, 3:30, 3:33)

Warm-up 10 minute row: 2291m, 2:10.9/500m
Cool-down 10 minute row: 2221m, 2:15.0/500m