Kettle bell day

I only made it to the gym due to some needed coaxing from a co-worked that usually goes down at the same time - originally planning to run, I just didn't have a lot in me. So I decided to do some kettle bell work - which I had brought in to my work gym from home.

Warm-up
1000m row - 3:29.6
5 pull-ups
20 sit-ups
20 push-ups
20 squats
10 dips

What I did have in me, the 1000m row took out - for the most part - I was pretty exhausted after (not a great idea for a warm-up, I know - but I wanted to push that one!)

I then completed the following with my 30# Kettle Bell

KB Swing:
2 handed x35
1 handed x20 right arm
1 handed x20 left arm
Clean and Press:
10 L arm
10 R arm
Swing:
Alternating catch and release x30
Windmills:
10 R
10 L
Overhead Carry:
R arm - 86 steps (4x the length of the gym)
L arm - 86 steps

It was a good workout - for my lower back anyway. Still sore from the Angie/Fran back to back on the 20th/21st - the muscles on either side of my elbow - forearm and bicep included. Now that I think about it, doing Angie the day before Fran probably didn't help my time either!