211119

Friday 11/19/2021
PROGRAM A
4 Rounds
30 Double Unders / DB Hop Overs
15 Kipping Pull Up
30 Double Unders / DB Hop Overs
15 Kettlebell Overhead Swing

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: 10-16 Minutes

Scaled: 53 lb. Kettlebell Swings, Kipping Pull-Ups
Time: 9:35

Warm-up 10 minute row: 2314, 2:09.6/500m
Cool-down 10 minute row: 2233, 2:14.3/500m

Mountain Bike on Badger State Trail to Frenchtown Road and Back
Distance: 10.65 Miles
Time: 1:12:08. 8.9 mph avg.
Elevation Gain: 301 ft.

https://www.strava.com/activities/6280825120