We are in our second of three weeks of programming from featured coach John Hackleman's The Pit. This curriculum is a unique combination of strength, conditioning, and martial arts training - based on Hawaiian Kempo and CrossFit. Four new workouts are posted each week, starting on Monday, and can be done on any day you have available.

 

To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student

 

"Pit 18"

3 rounds for time of:
33 Pit 4 Punches & Sprawls
16 Head Kicks
12 Pit Bag Slams
33 Pit Doubles

 

Post total time to comments below.