221229

Spin Bike
45 minutes
19.6 miles

Wednesday 12/28/2022
Program C
5 Rounds
30 Kettlebell Overhead Swing
250 Meter Row
Rest 2 Minutes Between Rounds

Suggestions
Men: 50-55# KB/DB
Women: 30-35# KB/DB
Goal: 1:40-2:40/round

Scaled: 53 lb. Kettlebell
Time: 18:02 (2:00, 2:01, 2:00, 2:01, 2:00). 

Row 1250m, 4:14.6, 1:41.8/500m

Warm-up 10 minute row: 2233m, 2:14.3/500m
Cool-down 10 minute row: 2249m, 2:13.3/500m