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