3 Rounds for Max Reps of: 1 minute Kettlebell Hi-Pulls 1 minute Prisoner Lunges 1 minute Burpee Box Hops (to prisoner stance) 1 minute Shuttle Run 1 minute rest between rounds
- A kettlebell hi-pull starts with the kettlebell on the wood and ends with the athlete standing at full extension holding the kettlebell with the elbows higher than shoulders. Dropping the kettlebell or allowing the kettlebell to touch the turf will disqualify the athlete for the day. - Lunges must be performed with hands behind the head at all times and begin with a forward step the brings the knee of the trailing leg down to the turf (must actually touch) -- then finish with the athlete standing a full extension with feet together. - A burpee-box hop rep will be counted after the athlete has successfully touched their chest to the floor then hopped (both feet take off simultaneously) onto the box and stood in complete extension and under control with their hands behind their head. - A shuttle run rep will be counted each time the athlete advances both feet beyond the line and touches both hands on the line. - Each minute starts immediately after the preceding minute (...:03, :02, :01, :00, :59, :58, :57....) ...get to the next station!