1 Mile Farmer Carry (70/53)

*One person carries while the other person runs 400 meters.

When the partner that runs 400 meters is done, both athletes perform 10 Goblet Squats + 10 Russian Swings (using the one KB from the two you’re carrying). This workout is complete once a mile of farmer carries are done (total between both of you and your partner).
**Keep Farmer Carry intervals small, like 50 or 100 Meters.

30 Min Cap


Banded Push Downs

Accumulate max reps in 3:00
– Goal: 100+