2 rounds for time:

400m run
25 squats
400m run
25 situps
400m run
25 high sumos 25/35
400m run
25 pushups 
400m run
25 burpees

Post time to comments.

Daily Extras - 

run 2 of the 400m carrying a weight in your R hand
run 2 of the 400m carrying a weight in your L hand

You may split these up however you like.

Workout Notes from Lil K:

  • This is another benchmark workout for us. You should know your last “Lil Kate” time. 
  • 20-25 minutes on this one is screaming fast. Most will take longer.
  • Watch your form throughout this workout. The second round comes at you hard.
  • Watch your back on the high sumos and keep those elbows high.
  • On the squats watch yourself in the mirror. Get below parallel and keep your chest up.
  • Snake the pushups if you would like.

OF COURSE you're going to groupie a double Hit the Deck. It's like, a law! Also a law: photo must be bombed by some dillweed.