warmup for kettlebelling

standard 5k ....

warmup

cooldown after kettlebells

steady 2k after a kettlebell sesh

cool down from an enormous kettlebell session KETTLEBELLS FOR THE WIN !! and some rowing.

cooldown

** 4 x 1000m with 5 min rest inbetween ** sr 28 **

cool down after weights

** steady 5k ** 26 spm **

cool down

** 6 x 500m with 2 mins rest inbetween each rep **

stroke rate 23 ** takes lifetime meters over 900,000 **

warmup

cool down from weights

** 4 x 1000m with 5 mins rest inbetween each round **

warm up for weights

**sunday morning steady row **

6 x 500 ** drag 119

stroke rate 25 ** ave HR 158 (88.8% of max) **

** 4 x 1000m with 5 min rest ** ave stroke rate 26 **

** warm up for weights **