Minute 1: 14/10 Calorie Bike
Minute 2: 2 Rope Climbs
Minute 3: 40' Single DB Overhead Walking Lunge
Minute 4, 5 & 6: 100m Farmer Carry (Heavy)
This is somewhat of a "your choice" workout. If you want to just move, and break a sweat, then select lighter weights and simply move through. However, if you've missed a couple days this week and want to go a bit harder, then let it rip.
We will go through this sequence 4 times total. Alternate the arm used on the lunges each round.
The farmer carry should be HEAVY. That's why we allotted 3 minutes to complete the 100m carry. We tested this last week and a heavy pair of DB's or KB's was taking us about 2 minutes. Ideally it gives us one minute to rest. Use the first round as your test round.
The bike calories = 14/10 reps
The rope climbs = 2 reps
The lunge = 1 rep
The farmer carry = 2 reps