Workout of the Day
Every 4 minutes for 5 rounds
200M Run
20 kettlebell sumo-deadlift high-pull
15 box-jumps
10 alternating pistols

You’ll just need a kettlebell and a box for today’s workout. The goal for today’s workout is to go FAST. You will want to finish each round with time to spare so that you can rest and recover before the next round. The sticking point today will most likely be the pistols for many people. There are a number of ways to scale this movement so spend some time with your coach going over your options before the workout starts. The simplest scaling option will be choosing a step up on the box you are using for box jumps, but there are a lot of other ways to get close to doing a pistol without actually doing one. Whatever scaling choices you make for yourself today make sure you are able to finish each round in under four minutes. There shouldn’t be much traffic for the early classes but still keep your eyes up on the run and watch for cars! Move fast but be safe!! Your score for this workout will be the five separate times that it takes you to finish each round. If you want to add all the times together for one time for your in class score you can do that to make things a bit easier too!

standard: 28/20 kg, 24″/20″
rx: 32/24 kg, 24″/20″
sport: 40/28 kg, 24″/20″
overachiever: 40/28 kg, 30″/24″