Workout of the Week

Swingers and Ballers

Equipment needed:  

• Wallball,

• kettle bell

• rowing machine

  (If no rower, you can sub rowing with biking, running or jump roping)

6 – 3 minute rounds with 1 min rest in between rounds (23 min total)
Round 1:  Start 3 min round with 15 wall ball shots, and then row out the rest of the interval.  Take note of meters rowed. Rest  1 min.
Round 2:  Start 3 min round with 15 swings, and then row out the rest of the interval.  Take not of meters rowed.  Rest 1 min.

Repeat rounds 1 and 2 two more times for a total of 6 rounds, resting a minute between rounds.

Score is total meters rowed over 6 intervals.