For time:
-100m 1-arm OH KB carry, right arm (2x 35#)
-100m 2-arm farmers carry (2x 35#)
-100m 1-arm OH KB carry, left arm (2x 35#)
-100m 2-arm farmers carry, (2x 35#)

Note: For the 1-arm OH carries, the “resting” arm will hold the 2nd KB in the front rack position. You will have 2 KB with you the entire 400 meters. Goal is to complete the 400m without setting down the KB.

Complete 4 rounds of:

-374m row (Goal is 64-68sec)

-Rest as needed

 

1:22.2/27 cals

1:22.0/27 cals

1:21.6/27 cals

1:21.6/27 cals

 

Three Sets of:

Weighted sit-ups x 20 (hold 25lb plate overhead)
1-arm kettlebell press while holding other arm overhead x 10 each arm.