20 Kettlebell Swings 40 lbs.
3 rounds for time (RFT)
Originally I had planned for 5 rounds but being a firefighter and working out on duty you have to make allowances for interruptions. That being said I was totally gassed by round three anyways. Split 1 represents 5 minutes of stretching 5 minutes o jump rope. The workout started at 11:36.
As you can see be the maximum heart rate recorded I was red lining the whole way. A call came in at the conclusion of round 3 and the workout was over.
When I came back I ran the treadmill for a mile before we got called out again. It was exactly a mile at 9:30 pace or 6.3 mph.