240429

2024 VAULT 17: "SHIPWRECK COVE"
SHIFT Version
3 Sets
Each Set is a 3 Min AMRAP
9 Dumbbell Eye Level Swing
3 Burpee
Rest 1 Minute Between Sets

Suggestions
Men: 40-55# KB/DB
Women: 20-35# KB/DB
Goal: 4-6 Rounds each set

Scaled: 53 lb. Kettlebell
Round 1: 5 Rounds + 7 Kettlebell Swings
Round 2: 5 Rounds + 9 Kettlebell Swings + 1 Burpee
Round 3: 6 Rounds

Warm-up 10 minute row: 2273m, 2:11.9/500m