FRIDAY

Warm-Up

2 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-

Kettlebell: 24/20kg

*You must switch arms @ 25ft (7.5m)

Objectives / Stimulus / RPE / Workout Strategy

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.

Optional Accessories :

For Quality

3 Sets

30 second Wall Facing Handstand Hold

10/10 Half Kneeling Banded Paloff Press with Rotation

8/8 Side Plank Banded Row