Swingers and Ballers
Equipment needed: Wallball, kettle bell, and 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.