Buy-in: 1 Mile Run
Rest 2 minutes
THEN –
AMRAP 12 mins of:
Sled Push, 100 ft
Kettlebell Front Rack Carry, pick load, 100 ft

Starting this off with a 1 mile run buy-in. After your 2 minute rest you’ll move into a 12 minute AMRAP working back and forth between a sled push and a double kettlebell front rack carry. There is no prescribed loading but rather we want you to choose your own weight that challenges you. The sled push can be broken into two sets as needed but we would recommend the front rack carry be completed in an unbroken set. The kettlebell carry should have you focusing on a solid front rack position. Keep your midline down and braced avoiding overextending as you walk. The goal for this workout is to finish the run in under 10 minutes and complete 4+ rounds on the AMRAP.

Post Work
3 rounds for quality of:
15 Straight Leg Sit-ups
10 L/10 R Paloff Press
15 Supermans