400 Meter Run
100 Eye-Height KB Swings
400 Meter Run
100 Hollow Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists – w/plate
400 Meter Run

MCx: 53/35, 45/25 plate
MAx; 300m, 35/26, tuck rock, 25/15 plate
MVx: 200m run, 80 reps, 26/18, sit ups, in+outs, sprmn lifts, 15/10 plate

GOALS + GUIDANCE: Start and end this beauty with a run! There is 12-15 minutes of running, and a few sprinkles of other movements in between. Use a kettlebell that you can swing for 25 reps before having to take a break. Spend no more than 4 minutes on this station. The hollow rocks will take :90-2:00 as well as the superman rocks, and Russian twists (left is one, right is two.) The burpees will take the longest. Every 10-20 reps face a new direction to help you keep count and mentally stay focused. Spend no more than 10 minutes on the burpees. Target 35 minutes (40 min cap.)