Part 1: Press or Bench press 3-3-3-3-3
Same as yesterday.
20 shoulder to overhead
15 knees to elbows
The laps portion is:
1 lap with 2 arm kb farmer carrry
2 laps with 1 arm farmer carry
3 laps with no farmer carry
Do one of the above for each round, in any order you desire. 6 laps for the entire workout.
Example: Ben does 1 lap with 2 kbs for the first round, 3 laps with no kbs for the second, and 2 laps with 1 kb for the third.
Option 1: 95/65; 55/35 kb
Option 2: 75/55; 35/25 kb; 25 situps instead of knees to elbows
Option 1+: 115/75; 70/45 kb
You may alternate arms as desired on the 2 laps with 1 kb round.
Use dumbbells if all the kbs are being used. Or go in heats.