-Warm Up-


2 rounds


5-10-15 (for quality)


Push-ups

Sit-ups

Air Squat

200m run



AMRAP 40


20 Air Squats

25/20 Cal Row

30 Double Unders

400m Farmer Carry with 1 KB 70/53lb (suitcase carry)


*If possible, switch every other round to an overhead carry. You may need to go a little lighter, but it's great core stabilization and isometric shoulder strength.


*Try not to lean to one side or the other on the single arm carry. Fight to stay even and you will get a better core workout. It's also the purpose of the single arm carry.