Intro to heavy Farmers Carries =P
Warm Up
4 min Row/Ski
45 Sec on
15 Sec off
Mobility
- Lats
- Pec
- 20 PVC Passthrough
Activations
2 sets
10 Scap Pull ups
10 Beat Swings
5 Leg Raisers
5 Kipping Pull Ups
Strength
15 min – for quality
1 Rope climb
8 TTB
(Advanced athletes – Strict TTB)
50m Heavy Farmers Carries
- Lads have a crack at 40+ kg per hand
- Ladies play round with 30+ kg per hand
Workout
RX
4 x 3 min AMRAPS
2 Muscle Ups (Bar or Ring)
4 Single Arm Devils Press 22.5/15Kg
3 Wall Walks
1 min rest between AMRAPs. Continue where you left off
Goal: Strength and endurance
RX+
5m HS Walk
SC
1-3 Wall Walks
DB – 15/12.5 Kg
Fit
1-3 Wall Walks or
3-5 Inch Worms
DB – 12.5/10 Kg
Extras
Accessory
Bent over lateral raise 5 x 12/12
Banded T pull apart 3 x 20
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