240916

2024 VAULT 11: "THE UNDERWORLD OF THE CARIBBEAN"
Program C
4 Sets
Each Set is:
500 Meter Row
Then
3 Rounds
12 Kettlebell Overhead Swing
8 Burpee
Rest 2 Minutes Between Sets

Suggestions
Men: 40-55# KB/DB
Women: 25-35# DB/DB
Goal: 4:30-7:00 Each

Scaled: 53 lb. Kettlebell.
Round times: 5:08, 5:17, 5:40, 5:32

240316: 4:55, 5:20, 5:28, 5:28

Warm-up 10 minute row: 2233m, 2:14.3/500m
Cool-down 10 minute row: 2184m, 2:17.3/500m