400 Meter Run
200 Meter Suitcase Carry (L)
400 Meter Run
200 Meter Suitcase Carry (R)
400 Meter Run
200 Meter Overhead Carry (L)
400 Meter Run
200 Meter Overhead Carry (R)
400 Meter Run
200 Meter Farmer’s Carry
400 Meter Run

MCx: 53/35
MAx: 300m, 35/26
MVx: 200m, 150m, 26/18

GOALS + GUIDANCE: Running and unilateral carry variations to challenge your grip, core, and posture on a Friday! Complete the 400s in around 2:00 or so, each followed by a 200 meter carry, alternating sides and positions: suitcase (L), suitcase (R), overhead (L), overhead (R), and finally a farmer’s carry (with two kbs). The goal is to maintain the same steady pacing on the runs and go unbroken on the carries. Choose a moderate kettlebell weight that allows for unbroken carries while keeping your torso upright and core engaged. Expect your grip and midline to be taxed. Target 22 minutes.