SENTINEL3.0 A rowing and kettlebell workout

SENTINEL3.0 #kettlebell #concept2 #WOD

  • 30 seconds rowing
  • 10 seconds transition
  • 20 seconds to complete 4 x kb combo
  • 10 seconds transition

Repeat on the other side
Repeat for 2 rounds
Rest 1 minute
Repeat the whole sequence 3 times

The kb combo is: kettlebell hang clean into a squat

℞ male 20kg/44lb kb (4 reps)
℞ female 16kg/35lb kb (3 reps)

Max calories rowed wins.

– squat to parallel
– bell below the knee line on the hang into rack

Let me know what you think and post your cals below


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