3 Mile Jog/Kettlebell Quarters Day 4

Task: After a brief warm-up, build muscular strength and endurance by jogging 12 laps of a .25 mile loop, while performing sets of the Money-Maker drill at the end of each lap for three laps using the 62# kettlebells. At the end of the fourth lap, perform 30 Perfect Push-ups. Then repeat the drill.

Condition: Given suitable area free to perform kettlebell reps as well as clothing to protect against the elements, a .25 mile loop for jogging laps, a heartrate monitor to measure intensity, a pair of 62# kettlebells, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 145 bpm for at least 50 minutes.

Miles: 3.00
Pace: 16:54
Time: 0:50:43
Time in Aerobic Zone: 37:41 minutes (Between 145 - 165 bpm)
Time Above Zone: 06:30 minutes
Time Below Zone: 06:32 minutes
Average Heartrate: 154 bpm
Average Percentage of maximum heartrate: 88%
Maximum Heartrate: 172 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 673

Totals

• Two-Arm Single Kettlebell Basic Swing/Perfect Push-ups 1 to 10 to 1 = 110 each
  
• 45 Money-Makers w/Squat
• 90 Push-ups

• 200 total Push-ups