Carry/Pull Strength-Work Capacity
Walk, Run or Bike 5 min
A. 3 Rounds AFAP
15 Meter Farmers Carry
6 Assisted Pull-ups or BTOR w/ DBs
B. 20-minute flow, moving 1:00 in each movement (unless otherwise stated) at an easy pace.
Cat-cow – 15 reps
Third world squat
Walking lunge to Sampson stretch – 8 each side
Hand-to-hand on pull-up bar 10-12 reps
Waiters walk – Suitcase carry
What you need for the workout:
• Dumbbell or kettlebell
To blueprint proper movement patterns and to build work capacity and trunk strength.