Capacity

This workout requires a hard effort for 4 min. The cardio that kicks it off should be a push - 85% effort. It shouldn't exceed 90 seconds. The Dball or KB movevments should be deliberate - challenging but doable. This should allow for 90 sec or so for the carry. If using a KB, carry can be any carry of choice. This is a unique capacity as it has more isolated exercises vs funcational ones we traiditionally do, but it packs a pucnh. Be conservative on loading!