We're starting out hard and fast, so it's important to make sure you perform a dynamic warm up before you begin. For this workout we will be focussing on four specific areas, Core, Upper Body strength, Anaerobic Endurance and your Grip.
Before we get started, you will need to make sure you have a flat area to run, 2x 35-45lb dumbbells or kettlebells and a 15' rope to climb. (If you don't have a rope alternatively you can throw a towel over a pull-up bar and perform a chin-up)
*For the rope climbs try to do them legless for as long as you can.
*During your farmers carry, it's important to maintain good posture. Body upright, head up and shoulders pull back and down.
1 Rope Climb or 10 Towel Chin-ups
2 Rope Climbs or 20 Towel Chin-ups
3 Rope Climbs or 30 Towel Chin-ups
Rest 5 minutes.
Finish with 800m Farmers carry with 2x 35-45lb dumbbells or kettlebells. Every time you drop the weights, drop and perform 20 Burpees then carry on.