2 rounds for time:

400m run
25 squats
400m run
25 situps
400m run
25 high sumos 45/65
400m run
25 pushups 
400m run
25 burpees

Post time to comments.

Workout Notes:

Another one of our benchmark workouts. We should all know what our last Lil K time was. 

We're a little shy on our running lately. We've fallen short of our 2-5 mile weekly. Today will help bring us back up to par. 

If you are looking for a little extra punch from those situps try these (video R)

Do you struggle with high Sumos? Does your should object in the most harsh of ways? 

Bottom L is a vid of Curtis Jolley PT MOMT of Performance West Physical Therapy giving us some ideas on how to keep the shoulder healthy while performing high Sumos. 

Remember, high Sumos are about the hip drive. Do not lift with the arms. Drive it from the hips. Use momentum generated from the hips to carry the KB to your chin.

Focus on keeping elbows above the wrists throughout the movement while doing high Sumos. Doing so will keep your shoulders healthier.


Drew "using his fitness" on the ropes course in PC. Photo cred Lindsey Hill.