Concept 2 and Kettlebells

Set the rower to the 500m 1 min rest workout:
10 rounds of sub 2 min 500m
20 #70 kb swings in the min rest period
 
5.2 mile hike 700 feet elevation gain with a 40 lbs weight vest
 
10 rounds
500m row sub 2 min
10 #70 DB bench
 
10k row 39:30

3.7 mile hike 40 lbs vest
 
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10 rounds of sub 2 min 500m
20 #70 kb swings
 
Rowing Helen
3 rounds
500m row
21 #53 kB swings
12 pull ups
 
10 rounds of sub 2 min 500m
20 #70 kb swings
 
5.2 mile hike 700 feet elevation gain with a 40 lbs weight vest
 
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