20 Kettlebell Swings 40 lbs.

10 Burpees

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.


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