240607

Friday 06/07/2024
50 Kettlebell Overhead Swing
50 Push Up
100 Double Unders / DB Hop Overs
35 Kettlebell Overhead Swing
35 Push Up
70 Double Unders / DB Hop Overs
20 Kettlebell Overhead Swing
20 Push Up
40 Double Unders / DB Hop Overs

Suggestions
Men: 40-55# DB/KB
Women: 25-35# DB/KB
Goal: 14-19 Minutes

Scaled: 53 lb. Kettlebell, DB Hop Overs
Time: 16:37

Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2229m, 2:14.5/500m

Paddle: Little Platte River, Quarry Road to County O
Distance: 12.63 miles
Time: 3:06:06, 4.1 mph
Rockville (Platte River): ht/ft: 5.03 | cfs: 248 (provisional)

https://www.strava.com/activities/11599688050