1000kcal workout

Todays workout as follows:-

Kettlebell Single Arm Jerk - 25kg Bell (numbers listed each arm)
25/25
20/20
15/15
10/10 last set done with 5 seconds pause over head between all reps

Kettlebell 2 Handed Swing
24kg Bell * 30
24kg * 30
24kg * 30
28kg * 10 reps going every 45 seconds for 10 sets (100 reps)

Kettlebell Windmill
16kg * 10/10
24kg * 5/5
28kg * 3/3

2 Handed Anyhow (24 and 16kg Bells)
1 rep each arm

Kettlebell Single Arm Girevoy Sport Clean- 24kg Bell
20/20
20/20/15/15/10/10 long set

Concept 2 Rower - 500M Intervals
Easy 500m : 1min 45
Hard 500M : 1min 37 PB
Easy 500M : 2min

Job done.

Average heart rate was 143, Kcal burnt during 1hr 20 min workout time 1000kcal.

Need to work on over head lockout shoulder endurance hence the single arm jerks and windmills.

28kg swings posed no issue, after each set pulse was up to 155bpm.

GREAT session.