Flow

Warm-up
2-3 rounds
200m jog/ walk or 500m c2bike
10 reverse flys
10 slow step downs L + R

Flow incoporates a longer carry today where you'll inevitabley have to put the weights down. We recommend a farmer carry but a light sandbag works too. Upon resting, complete air squats at a pace that allows you to breath and recover.

Follow the carry up with a jog, walk or c2bike, moderate pace. Finally, finish the round with alternating KB gorilla rows OR a rengade row if you want more core..