Warm-Up

3 Sets, For Quality
200m Run
8/8 Single Leg Crossbody Romanian Deadlift
8/8 Single Arm Kettlebell Push Press
10 Alternating Goblet Reverse Lunges
2 Wall Walks

“Siege of Troy”

For Time:
5 Sets
16 American Kettlebell Swings
200m Run
50ft (15m) Single Arm Overhead Walking Lunge
200m Run
8 Strict Handstand Push-Ups
-rest 1:00 b/t sets-

Level 2:

For Time:

5 Sets
14 American Kettlebell Swings
200m Run
50ft (15m) Single Arm Overhead Walking Lunge
200m Run
6 Strict Handstand Push-Ups to 2’’ Riser
-rest 1:00 b/t sets-
Kettlebell: 44/26lb, 20/12kg
*You must switch arms @ 25ft (7.5m)

Level 1:
For Time:
5 Sets
14 Russian Kettlebell Swings
200m Run
50ft (15m) Walking Lunge
200m Run
8 Dual Dumbell Z-Press
-rest 1:00 b/t sets-
Kettlebell: 44/26lb, 20/12kg
Dumbbells: 2×25/15lb, 12/7kg

Goal Time Domain: 22:00-27:00

Time Cap: 30:00

Primary Objective: Complete each set in as close to 4:00 as possible

Secondary Objective: Complete each working movement between the runs unbroken

Stimulus: Upper Body Muscular Endurance / Interference

RPE: 8/10

Notes: We will have each set start with American Kettlebell Swings and move into into a fast 200m run before coming back around and getting right into a 50ft (15m) Overhead Walking Lunge with the goal of remaining unbroken throughout, while switching arms at the 25ft (7.5m) mark. We will then run out the door with tired legs before coming back around and tackling a quick set of 8 Strict Handstand Push-Ups. After we complete each round we will take a quick 1:00 reset before tackling the next interval.

PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose