240805

BOTB TESTER
SHIFT Version
4 Rounds
6 Push Up + Taps
9 Burpee
12 Kettlebell Eye Level Swing
1 Minute Continuous Movement

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 12-16 Minutes

Scaled: 53 lb. Kettlebell/Row
Time: 11:13
Row: 975m, 2:03.0/500m

2024 VAULT 5: "BLACK PEARL"
TEAM Version
150 SHARED Devil Power Clean
Every time you want to switch who is working, you must BOTH do:
7 Dumbbell Squat

In place of the Devil Power Clean:
230 Cal (M) / 170 Cal (W) Row
-OR- 200 Cal (M+W) Row

Suggestions
Men: 40# DBs | 95-115# Bar
Women: 25# DBs | 65-75# Bar
Goal: 18-28 Minutes

Scaled: 115 Cal Row (5 rounds of 23 Cal), 40 lb. Dumbbells
Time: 16:15
Row: 1620m, 6:06.2, 1:53.0/500m