PARTNER OPTION:
3 x 6:00 rounds for reps:
400-m farmers carry
Then as many reps as possible of:
10 push-ups
20 KB squats

– Rest 2:00 between rounds
– All reps are to be split evenly between the partners. Athletes will share 1 KB for the carry and switch back and forth as needed.

SINGLE OPTION:
3 x 5:00 rounds for reps:
200-m farmers carry (16/24 kg)
Then as many reps as possible of:
5 push-ups
10 KB squats (16/24 kg)

– Rest 2:00 between rounds.
– Use a single KB for farmers carries and squats.

DYNAMIC WARM-UP | 9:00
3 sets:
:30 KB swings (lightweight)
:10 rest
:30 alternating spiderman stretch
:10 rest
:30 hang from pull-up bar
:10 rest
:30 air squats

FARMERS CARRY REVIEW | 7:00
Deadlift set-up to pick up the KB:

Hips down, chest up
Heels down, arms long.
Stand.
Posture for the farmers carry:

Neutral spine and contract the abs.
Keep chest and shoulders back.
Quick short steps.

2 sets:
50-ft farmers carry (25-ft each arm)

KB SQUAT WARM-UP | 5:00
2 sets:
5 KB squats
5 unbroken push-ups

POST-WORKOUT CORE | 6:00
3 sets each with a partner:
1:00 GHD sit-up hold (parallel to the ground)
Max KB windmills

POST-WORKOUT COOLDOWN | 5:00
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side