WOD #1 Hill Sprints

Let me start off by saying how much I love hill sprints. They're short, they're fast, and they are HARD.  No matter what shape you are in, they will kick your ass every time. They are definitely one of my favorite forms of exercise. Not only do they make your legs stronger, but they will help your overall performance in pretty much every type of exercise.  Hill sprints are definitely the creme de la creme of workouts.

Here's what you'll need:
1. A steep hill, something that increases your heart rate by walking up, but not requiring you to use all fours to get up.
2. A HIIT timer. I use a Gymboss, which you can find here.  Or, you can download one for free on any smart phone.
3. The heaviest rock you can safely lift.

Before you start, set your timer for 8 rounds of work. 20 seconds work, 10 rest (also known as tabatas in the fitness world). This will equal 4 minutes. 

Here's your workout:

4 minutes of hill sprints (20 sec run like you're being chased, 10 sec walk)
10 swings with your rock (Here's a link on how to perform a correct swing using a kettle bell)
10 squat press with your rock
30 steps (with rock over head)

Repeat 3-5 times