workout of the week - 6-7-18

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.