Warm-Up:

400m Run
2 Sets
10 Alternating Single Arm Kettlebell Deadlifts
10 Alternating Box Step-Ups
10/10 Single Leg Glute Bridge
10/10 Banded Psoas March
30 seconds Wall Lean March

“Get to the Chopper!”
3 Rounds for Time
800m Run
30 American Kettlebell Swings
30-20-10 Burpee Box Jumps
Kettlebell: 53/35lb, 24/16kg

Level 2:
3 Rounds for Time
800m Run
30 American Kettlebell Swings
20-15-10 Burpee Box Jumps
Kettlebell: 44/26lb, 20/12kg
Box: 24/20”

Level 1:
3 Rounds for Time
600m Run
30 Russian Kettlebell Swings
20-15-10  Burpee Box Step-Ups
Kettlebell: 35/18lb, 16/8kg
Box: 24/20”

Goal Time Domain: 20:00-30:00

Time Cap: 35:00

Primary Objective: Complete the workout in under or as close to 30 minutes as possible.

Secondary Objective: Maintain a pace on the Burpee Box Jumps that stays consistent from rounds 1-3 with the added goal of finishing fast.

Stimulus: Leg Stamina / Aerobic Steady State

RPE: 8/10

Notes: This workout is meant to be a long grinder of a workout with the goal of increasing our capacity to retest “Big Kelly” in a couple weeks. Remember that we are going to need to pace out the runs so that we can move right into the KBS with little to no break and then find a pacing and rhythm on Burpee Box Jump Overs that allows for an increase in pace and speed going into the final round of 10 reps .

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